Here it is... would be much appreciated.
Mon-Wed-Fri doing mad cow 5x5... did 9 months of SL 5x5 prior until I started to plateau with my squats around 305 - 5 sets of 5 working weight.
U guys prob know what mad cow is but basically is similar to 5x5 but you work up to a heavy set kind of like warm up for regular 5x5, but then you dont do 5 sets of 5 at a heavy working weight. Mon is normal, Wed is lighter squats to give a break, Fri is heavy. So last week was this exactly, week 4 on this program
Mon
Squats - 5x135, 5x170, 5x205, 5x235, 5x270
Bench - 5x95, 5x115, 5x140, 5x160, 5x185
Row (I change this cause warm up sets are too light and sub 1 plate normally) 5x135, 5x135, 5x135, 5x150, 5x170
Wed
Squats - 5x135, 5x170, 10x205, 10x205
Overhead Press - 5x65, 5x80, 5x90, 5x105
Deadlift - 5x185, 5x220, 5x260, 5x295
Fri
Squats - 5x135, 5x170, 5x205, 5x235, 3x295, 10x205
Bench - 5x95, 5x115, 5x140, 5x160, 3x200, 10x140
Row - 5x135, 5x135, 5x135, 5x150, 3x185, 10x135
Then each day I am doing a lot of accessory lifts... pec flys on machine, high incline dumbbells on bench days (usually 4 sets of 15), usually trap bar I do 20x265 on dead lift day to burn out, bench days I also burn out on machine chest press.
What I am not sure about is like what days are good or most beneficial to do things like dumbbell curls, hammer curls, etc?
Or other machine work like cable stuff etc?
Mon-Wed-Fri doing mad cow 5x5... did 9 months of SL 5x5 prior until I started to plateau with my squats around 305 - 5 sets of 5 working weight.
U guys prob know what mad cow is but basically is similar to 5x5 but you work up to a heavy set kind of like warm up for regular 5x5, but then you dont do 5 sets of 5 at a heavy working weight. Mon is normal, Wed is lighter squats to give a break, Fri is heavy. So last week was this exactly, week 4 on this program
Mon
Squats - 5x135, 5x170, 5x205, 5x235, 5x270
Bench - 5x95, 5x115, 5x140, 5x160, 5x185
Row (I change this cause warm up sets are too light and sub 1 plate normally) 5x135, 5x135, 5x135, 5x150, 5x170
Wed
Squats - 5x135, 5x170, 10x205, 10x205
Overhead Press - 5x65, 5x80, 5x90, 5x105
Deadlift - 5x185, 5x220, 5x260, 5x295
Fri
Squats - 5x135, 5x170, 5x205, 5x235, 3x295, 10x205
Bench - 5x95, 5x115, 5x140, 5x160, 3x200, 10x140
Row - 5x135, 5x135, 5x135, 5x150, 3x185, 10x135
Then each day I am doing a lot of accessory lifts... pec flys on machine, high incline dumbbells on bench days (usually 4 sets of 15), usually trap bar I do 20x265 on dead lift day to burn out, bench days I also burn out on machine chest press.
What I am not sure about is like what days are good or most beneficial to do things like dumbbell curls, hammer curls, etc?
Or other machine work like cable stuff etc?