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Old 02-15-2014, 06:02 AM   #1
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Default expert advice - PB routine modification

Helloo all,

I'm some how new to powerliftng ,I was following strong lifts 5X5 for around 8 months then I switched to 3X5 , I have been doing it for a bout two months now.

my current stats are as follow :
Squats 275 *3
Bench 215*5
OHP 145 *5
Deadlift 295*3
Rows 155 *5

I faced some stalls , especially in squatting and Bench, I searched for the reason , and found out it was because of Triceps weakness and technique for Bench and Lower back weakness and technique for Squats.

That was a brief about what I was doing.

Now the question about Routine, I feel like squatting heavy three times a week is hindering my progress.
it feels like I'm not fully recovered to increase weight next session and sometimes to maintain same intensity .
I usually make progress when I go for light session before the heavy one.
So I made some alteration to 3X5 , I made friday for Max effort front squat ( usually 80% of back squat max ), Wednesday squat 3X5 at 90% of my max.
and that made me think of changing the routine to follow something that allows deloading , while keeping all other lifts the same.

What do you prefer MADCOW 5X5 intermediate , or westside barbell or Wendler 5/3/1 , ??

Or Should I milk out my current program before consider moving to another?

What do you think?
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Old 02-15-2014, 08:19 AM   #2
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It looks like you're ready to move on from starting strength. I don't have experience with madcow, but 531 would probably be a solid routine for someone at your strength levels.
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Old 02-15-2014, 09:16 AM   #3
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I'll second 531. Its just so easy to follow and should give you consistent gains for a while.
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Old 02-15-2014, 05:17 PM   #4
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I plan to go for madcow for a while then move on to westside or wendler.
Dave tate recommends madcow 5x5 in addition to conjugate method.
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Old 02-15-2014, 10:51 PM   #5
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If your making progress on your current program keep going until progress stops. If you think you need advance, start up 5/3/1. Its not over complicated and sets things up for the future.
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Old 02-16-2014, 09:48 AM   #6
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Conjugate (Westside) is a good method, but too advanced for someone at your experience level. I'd go with 531 or Brandon Lilly's Cube method.
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