Been lifting for a year total now, half for strength half for size and my best 1RM's are 335-340?/225/460 @ 160, for squat I usually pyramid up something like 225x5 245x5 275x5 305x5 to around 90+% of my 3RM for 3 reps, actually just started BB benching (been using DB's rest of the time, maybe 5th time ever bb benching) and have been doing a 5/3/1 scheme (but not the actual routine) for it, and for DL's been using heavy singles and doubles for the past 2 or 3 months, with a few rack pull days every once and while.
I'm starting to get more serious about bringing pling and or BBing to a new level (currently a college pitcher, losing passion quickly for it and gaining more for lifting these days, so I need to make a decision soon) and its time I started a more strict routine, since ive never really followed one yet, ive just lifted heavy in the past, and think 5x5 is a good place to start.
Thats basically a little background on me, I'm pretty sure my weakness squatting is def my hamstrings and Im just starting to add some glute ham raises in 2 or 3x a week now (any input on this?). My strong point is that I have a strong upper and lower back, as well as lats.
Everything I've read about training the DL on elitefts.com suggests not actually doing any real pulling from ground, maybe once a month, and using rack pulls and good mournings instead, and it seems to work for them (unless im mistaken and that should be used only with elite pullers), so I'm questioning if I should run 5x5 for the DL also.
Last thing is what accessory work can I add to 5x5? Are good mournings/hypers necessary if my back is already strong and im squatting 2-3x a week and pulling? Also need to add in GHR's, and def some tricep work.
Thinking of starting 5x5 with 245x5/175x5/355x5
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Thread: Running Intermediate 5x5?
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11-13-2011, 12:29 PM #1
Running Intermediate 5x5?
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11-13-2011, 12:58 PM #2
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11-13-2011, 02:57 PM #3
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11-13-2011, 03:01 PM #4
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11-13-2011, 03:10 PM #5
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11-13-2011, 03:46 PM #6
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11-13-2011, 04:06 PM #7
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11-13-2011, 04:08 PM #8Never Give Up, Never Surrender.
SQ:455
BP:265
DL:545
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11-13-2011, 04:35 PM #9
Full madcow description:
http://madcow.wackyhq.com/geocities/...Linear_5x5.htm
And the spreadsheet:
http://www.vicjg.com/aspx/madcowint.aspx
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11-13-2011, 05:01 PM #10
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