Hey all. Back after a long hiatus and looking for some advice. I've been on a Squat/Bench/Row + Squat/Press/DL routine for a while, all 5x5 at the same weight per set (except DL at 1x5), and have hit a plateau. Looking to change things up.
I'd like to stay at 3 or 4 days per week, focused on Squat/Bench/DL, but squatting 3 times/week at heavy 5x5 is killing me. Thinking about switching to a Heavy/Light/Medium rotation (or HLHM), possibly with ramping, pyramiding, or different rep counts. Maybe something along the lines of Madcow.
Squat 5x5 ramping
Bench 5x5 ramping
Power Clean 5x5, ramping
Squat 5x5 at 70% OR Front Squat 5x5 ramping
Press 5x5 at 70%
DL 5x5 ramping
Friday (very Madcow)
Squat 4x5 ramping, 1x3 max, 1x8 at 80%
Bench 4x5 ramping, 1x3 max, 1x8 at 80%
Power Clean 4x5 ramping, 1x3 max, 1x8 at 80%
However, I also need to work in some cardio, and I'd like to add auxiliary triceps and ab work. Any ideas?