madcow- modified 5x5 routine?

[lavi]

well heres my idea for a modified 5x5. i am a Powerlifter. i admit, i stole the powershrug idea from jim ouini

Monday:
Squat 5rm
Bench 5rm
Powershrug 5x5
Cable rows 5x5 - I feel I use way too much "body language" with bent over rows; powershrugs will be doing some extra lower back anyway.


Wednesday:
Speed bench 8x3
Speed squat 10x2
High pulls 5x3 (for deadlift speed, these are very very light compared to my dl as i never really olylifted)
Goodmornings off pins 5x5
Military Press 5x5
Pullups 5x5

Friday:
Squat 5x5
Bench 5x5
Powershrug 5rm
Cable row 5rm


for the intensity phase, id switch the GMs off pins on wednesdays workout out for deadlifts for a 3rm and do only 3 sets on the high pulls. maybe add an extra day of rest after the wednesday workout too.

ab stuff too of course. is it too much?

 

[Madcow2]

Typically if powershrugs are going to assume a core lift position I suggest doing them from just above the knee and turning them into a clean pull from the traditional hang (vs. the very high hang they are usually done from). This is akin to the hang clean basically but just a pull. You won't use as much weight but in my mind it's a better core movement.

That said, you know what you need better than I (heck it might just be to have fun with the powershrugs and try them out in which case the above means little) so if this makes sense for you and addresses the proper stuff by all means. It looks okay but I can't really provide guarantees other than that.

 

[lavi]

Alrighty, above the knees it is. thanks for your input! since there seems to be no glaring problems, I'm good to go!

Another general question I've been wondering for any 5x5 program, is it bad to have the 2 squat/bench workouts only a day apart? Meaning, what if I were to switch my wednesday and friday workouts, would it matter?

 

[Madcow2]

Yeah, it would matter the M/F are basically mirrors and your core work in the program. 1) you have a longer period of not performing the lift (i.e. 4 days between W and M) and you also only have 1 day between performing the lift to recover i.e. Tuesday. There are a lot of things that you could do but this is the main problem. If you wanted to you could probably get away with doing the same lifts on Wed but just much lighter (i.e. sort of like a big 3 5x5 where all you do is the 3 big lifts or maybe subtle variants - just make Wed light). The frequency with which a lift is performed over a period is pretty important factor in getting capacity up. Like in anything, ideally you'd do a movement as much as possible to make it 2nd nature - of course in weightlifting and heavy resistance work there are limitations that don't show up in golf or tennis or more pure skill sports that can be done all day every day.