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tomschelfaut
New member
After giving Madcow 5x5 a try for six months the results have been disappointing… My current lifts are: squat: 245x3 – deadlift 320x3 – bench 210x3 and OHP 135x3. Everything is still very novice. Maybe i should’ve started with SS, but i doubt that would’ve gotten my lifts up higher, since the ramping sets of Madcow are easier than the sets across in SS… (i tried something similar to SS before and i stalled rather quickly). My diet is not the problem either, because i’ve been gaining weight (+- 30 lbs!) over these months, meaning the calorie surplus was definitely there...
I think it’s time to change now and i wanted to try 5-3-1 for a while.
Since my lifts are still very low, i thought to up the frequency so that i can still make some faster gains than the original 5-3-1. I know I shouldn’t f**k with the program but it just seems so customizable it was hard to resist…
the workout:
• Bench A: bench (531) – incline DB press (12-10-8-6) – DB flyes (3x12-15) – CGBP (3x10)
• Bench B: bench (531) – chest dips (3x12-15) – triceps DB extension (3x10 ) – triceps cable (3x10)
• Deadlift A: deadlift (531) – BB row (3x6-8) – DB rows (3x12) – incline DB curls (3x10)
• Deadlift B: deadlift (531) – pull ups (4x8-10) – BB curl (3x8) – Pinwheel curl (3x10)
• OHP A: OHP (531) – DB overhead press (12-10-8-6) – face pulls (3x12-15)
• OHP B: OHP (531) – Landmine press (3x10-12) – Lateral raises (3x12-15)
• Squat A: squat (531) – Romanian deadlift (3x10) – leg curl (3x10-12) – Calf raise (3x20-25)
• Squat B: squat (531) – squat (3x10-12) – leg press (3x10) – calf raise (3x20-25)
I would plan these workouts as follows: bench A – Deadlift A – OHP A – rest – Squat A – Bench B – rest …
So this would be 5 days per week, 2 rest days in between. Every day has a 531 exercise, but the accessory is changed each time to keep the volume at an acceptable level. For example the bench A workout focuses more on chest, while the bench B workout has more triceps exercises in it. This way i get no more than 4 exercises per day.
Do you guys think this is ok volume/frequency wise? Or should it be more/less? Should i keep the A and B or just merge them to do everything in one day (7-8 exercises per day)?
I think it’s time to change now and i wanted to try 5-3-1 for a while.
Since my lifts are still very low, i thought to up the frequency so that i can still make some faster gains than the original 5-3-1. I know I shouldn’t f**k with the program but it just seems so customizable it was hard to resist…
the workout:
• Bench A: bench (531) – incline DB press (12-10-8-6) – DB flyes (3x12-15) – CGBP (3x10)
• Bench B: bench (531) – chest dips (3x12-15) – triceps DB extension (3x10 ) – triceps cable (3x10)
• Deadlift A: deadlift (531) – BB row (3x6-8) – DB rows (3x12) – incline DB curls (3x10)
• Deadlift B: deadlift (531) – pull ups (4x8-10) – BB curl (3x8) – Pinwheel curl (3x10)
• OHP A: OHP (531) – DB overhead press (12-10-8-6) – face pulls (3x12-15)
• OHP B: OHP (531) – Landmine press (3x10-12) – Lateral raises (3x12-15)
• Squat A: squat (531) – Romanian deadlift (3x10) – leg curl (3x10-12) – Calf raise (3x20-25)
• Squat B: squat (531) – squat (3x10-12) – leg press (3x10) – calf raise (3x20-25)
I would plan these workouts as follows: bench A – Deadlift A – OHP A – rest – Squat A – Bench B – rest …
So this would be 5 days per week, 2 rest days in between. Every day has a 531 exercise, but the accessory is changed each time to keep the volume at an acceptable level. For example the bench A workout focuses more on chest, while the bench B workout has more triceps exercises in it. This way i get no more than 4 exercises per day.
Do you guys think this is ok volume/frequency wise? Or should it be more/less? Should i keep the A and B or just merge them to do everything in one day (7-8 exercises per day)?
