For a couple reasons I'm moving from the PPL routine to a Powerlifting 5x5. I just enjoy lifting heavy and the opening 7/7/6/4/3 lifts of the PPL were my favorite part of the workout. I've used the Madcow 5x5 Intermediate prior to finding this site and used it to break through 315 squat and 185 bench, so hoping the PPL gains I've made really surprise me. Nice part is I can just plug my current heavy lift numbers into a spreadsheet and it gives me a calculated 5RPM to start with. So with that being 3 days per week I'll be commute cycling and doing HIIT with the family on days between with a rest day for Sunday. This will actually help me use my work lunch breaks for the gym easier and still have PT time with the family to encourage healthy living with my son and get the wife more active.
But, with being used to so many assistance lifts, I'm curious if anyone has suggestions for the Madcow specific routines. Right now it's like this:
Mon: Squat/Bench/Row 5x5 + Weighted Situps 3x8 & Weighted Hypers (Straight Leg Dead) 2x8
Wed: Squat/InclineBench/Deadlift 4x5 + Situps
Fri: Squat/Bench/Row 4x5/1x3/1x8 + Dips, Barbell Curl, Tricep Ext 3x8 (My fridays are short days, so I can afford the longer workout)