Need a new intermediate 3- or 4-day split - Suggestions?

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Need a new intermediate 3- or 4-day split - Suggestions?

#1 Postby blabbate » Tue Dec 06, 2011 3:05 pm

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.

For example:
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?


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Re: Need a new intermediate 3- or 4-day split - Suggestions?

#2 Postby Nicholas_Weir » Tue Dec 06, 2011 7:34 pm


For cardio, do 10 mins of HIIT on your preferred piece of equipment.


For auxiliary tricep movements do either one or all three of these:


Tricep Extentions with an EZ curl bar or with a dumbbell

Tricep throwbacks or 'kickbacks' (they were origionally called throwbacks but are more commonly known by the latter mentioned name)


For abs, superset knee raises and crunches together and complete 3 sets of 20 reps with a 30 second rest inbetween each one (one set = 20 crunches-no rest-20 leg or knee raises)

Add weight to these ab exercises when needed.

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