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

[blabbate]

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:

Monday

Squat 5x5 ramping

Bench 5x5 ramping

Power Clean 5x5, ramping

Wednesday

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?

 

Thanks!

[Nicholas_Weir]

Cardio:

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

 

 

Triceps:

 

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

 

Skullcrushers

 

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)

 

Abs:

 

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.