I've pretty much platued on SL5x5 so I finally decieded to move over to madcow5x5 but need some suggestions on what accessory lifts to do and on which days. The base program looks like this:
Day 1:
Sqaut 5x5
Bench 5x5
Row 5x5
Day 2:
Sqaut 5x5
Press 5x5
Deadlift 5x5
Day 3:
Sqaut 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Row 4x5, 1x4, 1x8
With strong lifts I've been doing pull ups, lat pulldowns, glute ham raises, reverse crunches, prone bridges and hanging leg raises. I'm might be throwing in some arm work at some point, maybe once a week.
I figured I would add something like...
Day 1/3:
3x10 Lat pulldowns, 3x8 GHR, 3x10 hanging leg raises, 3x90+seconds prone bridges
Day 2:
3xf Pull ups, 3x15-20 reverse crunches, 3x10 hanging leg raises
If I worked arms in I would most likely add them to day 2 as well since it's a lighter day anyway and there are less exercises.
Any suggestions? More/less exercises or reps? Mix stuff up a little?
Day 1:
Sqaut 5x5
Bench 5x5
Row 5x5
Day 2:
Sqaut 5x5
Press 5x5
Deadlift 5x5
Day 3:
Sqaut 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Row 4x5, 1x4, 1x8
With strong lifts I've been doing pull ups, lat pulldowns, glute ham raises, reverse crunches, prone bridges and hanging leg raises. I'm might be throwing in some arm work at some point, maybe once a week.
I figured I would add something like...
Day 1/3:
3x10 Lat pulldowns, 3x8 GHR, 3x10 hanging leg raises, 3x90+seconds prone bridges
Day 2:
3xf Pull ups, 3x15-20 reverse crunches, 3x10 hanging leg raises
If I worked arms in I would most likely add them to day 2 as well since it's a lighter day anyway and there are less exercises.
Any suggestions? More/less exercises or reps? Mix stuff up a little?
