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531 is ok, but I would rather Squat, bench and row twice a week as opposed to only once. I respond well to frequency. The split I posted above is comparable to 531 3 month challenge though I think.

These are the same lifts that I was doing on Madcows. I lift primarily for strength. I'd like to keep focusing on heavy compound lifts although I will throw in some accessory work if I'm up to it.

...How does this split look?

Monday: Squat and Row
Tue: Bench and OHP
Wed: Rest
Thur: Squat and Row
Friday: Bench and Deadlift
Sat and Sun: Rest

Background: I've been on Madcow's 5x5 for...

...How does this split look?

Monday: Squat and Row
Tue: Bench and OHP
Wed: Rest
Thur: Squat and Row
Friday: Bench and Deadlift
Sat and Sun: Rest

Background: I've been on Madcow's 5x5 for...

Definitely possible, just eat and lift!

I'm on a program called Madcow's 5x5.

Yeah man it took me 8 months. I think I could have made it sooner but I've been really inconsistent. Most weeks I'm only in the gym twice a week. I'm 200 pounds.

http://youtu.be/b8MhDtm5tsQ

8 months ago I struggled to hit 225. Today I hit 315 for 5 reps. What the fuuuaark?! I'm stoked

props, looked good to me. But what do I know, I'm a weak little bitch.

been on madcows for 3 months, went from a 190x5 bench to a 245x5 bench. Have to disagree with the notion that it sucks for bench. If you're getting enough calories there is no damn way you should be...

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See any obvious problems?

DAMN.

What does this guy look like in the offseason?

Oh and Jeff Alberts and Alberto Nunez are my fuarking idols

I'm a weak little b*tch so take my advice with a grain of salt. I have the same problem. It happens when I dive bomb my squats like this trying to hit a pr. Stay tight, and pull yourself down instead...

it honestly looks like you can grind out a few more reps. I did 230x5 for the first time since I lost a **** ton of weight and my reps were a lot slower and grindier than this. This didn't look like...

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Do you guys think Tom is rounding his back a bit too much here? Or would this squat be considered ok by form hippies?

helps get the knees farther over the toes. Try to squat completely flat footed, now try to squat on your tippy toes a bit. That's what the raised heels do.

Thanksgiving wasn't too bad but november was. Was 173 for the first 2 weeks in November and I'm about 181 now. Doesn't look to be water weight either :(

I love high bar. Who doesn't wanna squat like these guys?

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I was in the same boat. What I did was do starting strength (similar to bill star's 5x5) while eating 500 calories below maintenance. You'll lose weight and get stronger up to a certain point while...

To be honest I'm not really sure what my 1RM is.

Thanks for all the comments guys. Take my measlies

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I have longish femurs so critiques on back positioning etc is appreciated. Working on some new cues and such. Thanks