I have been doing a slightly modified version of Madcow's 5x5 with great results for the last 12 weeks. Now my strength gains have plateaued so i am going back to the beginning to deload and build up again.
Unfortunately my work schedule has changed and the length of my commute more than doubled. I will only be able to make it to the gym on Mondays & Thursdays. Historically working out 3x/week has been perfect for me, and during times when I had to work out only twice a week my concentration and motivation waver.
Trying to figure out a way to counteract this effect and to distribute the workload of the 5x5 program throughout the week.
I figured I can do Chins at home twice a week, so I will be doing full body (minus "upper back")in the gym 2x/week and a "Mini" chins workout for back 2x/week.
MON: Squat 5x5
Bench 5x5
Military 4x5
TUES: Chins: 20-25 reps x BW (7 is about as many as i can do per set. I weigh about 225). Will add a little weight around my waist each week.
THURS: Squat 3x5, 1x3, 1x8
Bench 3x5, 1x3, 1x8
Deadlift 4x5
FRI: Same as Tues
I'm just typing this out and keeping the log to keep myself "engaged" in the process since I won't be in the gym as often as I would like.
However, any feedback and/or suggestions are welcomed.