Ok so what is the next step? I started with riptoe around Oct. this year then went to madcows 5x5. I’m stronger, didn’t lose any fat got a little bigger but now I want to get alot bigger but don’t want to lose the strength gains I made.
Oh and I need to lose some fat but I’m adding 2 days of cardio
bench 225
squat 230 (I realize this is a problem but I spent alot of time getting my squat form down)
pendalay row 205
I’m 5’11 and weigh 222. There is alot of info on this site but somtimes it’s to much and I’m having a hard time finding somthing to switch over to and to be honest I don’t feel that I’m knowledgeable enough to point myself in the right direction.
That squat number isn’t a problem, unfortunately, it’s a disaster for a 1RM. I would suggest using the Shotgun Method…very simple and my results have been great…
Do a search for it. Whatever you do though, get that squat number above 300, stat!
try 3-4 of 6-8 using a 4 to 6 day split. id suggest since youre really just getting started to use the 4 day approach and then as your workouts become increasingly taxing expand the duration of days to 6.
youre very right, this site has a TON of info. a lot of it is very scientific and is more show than go. worry less about tempos, the allignment of stars and all that other complex stuff and just go hard.
Strict form pendlay row with 205? pretty damn good and you likely have a strong upper and mid back. Your bench is probably a little weak in that case. And if your squat is on the low side and you’re injury free, stick with the 5x5 and see if your squat numbers improve some.
I strongly recommend one of iron addict’s powerbuilding programs in your position. I think Scott M has a link to his progs.
[quote]Rapt wrote:
Oh and I need to lose some fat but I’m adding 2 days of cardio
bench 225
squat 230 (I realize this is a problem but I spent alot of time getting my squat form down)
pendalay row 205
.[/quote]