What program for me?

[SameSame]

Hello, help would be nice please.
I've said before that I have been training to a cetain degree for a few years, but not eating enough or doing the majority of the big exercises. Basically I have not done squat or deadlifts before very much but want to do them becasue I have some racks and more weights. So basically I want to know whether I should start with a Rippetoe 3x5 or a madcow 5x5 program. This is because I have been benching for years(although I can only do about 210lbs for 6 reps) anddoing overhead press( about 140lbs for 5reps). Though I have not been doing the squat and deads. So what should I do?
I have a bit moer knowledge on the 5x5 and don't quite know the proper set up of a 3x5 example, Would I start at my 5 rep maxes in week 1 for the Rippetoe as opposed to leading up to them in the 4th week in madcow 5x5?
help would be most appreciated. thanks.

 

[StuWard]

It has to do with your recovery. If you are new to Squats & Deadlifts, do them frequently. You will get used to them and make steady progress. When you can't make steady progress, you need to break it up, Heavy, Light, Medium. You probably need to do that now with bench. This is not rocket science and there is nothing magic about it. Make steady progress while you can and then start periodizing.

 

[Mercere]

Hello, help would be nice please.
I've said before that I have been training to a cetain degree for a few years, but not eating enough or doing the majority of the big exercises. Basically I have not done squat or deadlifts before very much but want to do them becasue I have some racks and more weights. So basically I want to know whether I should start with a Rippetoe 3x5 or a madcow 5x5 program. This is because I have been benching for years(although I can only do about 210lbs for 6 reps) anddoing overhead press( about 140lbs for 5reps). Though I have not been doing the squat and deads. So what should I do?
I have a bit moer knowledge on the 5x5 and don't quite know the proper set up of a 3x5 example, Would I start at my 5 rep maxes in week 1 for the Rippetoe as opposed to leading up to them in the 4th week in madcow 5x5?
help would be most appreciated. thanks.

Definitely 3x5 if you've never squatted or deadlifted before. As for setting up the program, you don't have 5 rep maxes for squats or deadlifts because you are not trained in those lifts. Start light and get the form down. For squats, you can make 5-10 pound increments every workout, so you'll be pushing your limits in a very short amount of time even if you start light. Same with the deadlifts. Of course, you can't expect the same progress on your bench or OH Press. I would do microloading to squeeze some progress out of them until you bring your squats and deads to the same level (level, not weight) as your presses. When you have decent numbers in all of the big three, you can start 5x5.

To sum it all up: Why would you wait for a week to increase the weight on squats and deads when you can increase them in every workout? When you can't, you can move on to 5x5.

 

[SameSame]

Thanks guys. I'll have a look more closely at the 3x5. I have squatted and deadlifted a bit but never had any racks or enough weights. I did some atg squats the other day( damn hard them atg) and did 200lbs for 5 reps, and did some deads and did 250lbs for 5 reps before my form went a bit. Thanks again.