I crush calories, around 3500 a day, sufficient protein/fat/carb vitamin amino profile.
I am seeing the similarities in these programs to the program I based the plan stated above, the Reg park 5x5, my only intention was to add variety to this workout. (they even mention the texas method in this forum as an alternative to the Parks')
forum.bodybuilding.com/showthread.php?t=152621983
everyone says that workout is too high volume, but then again this is the workout that produced the first 500lb bench press.
I just hate not doing anything on my days off. and I figured forearm work, and traps could get a little extra.
With your stats you may want to take in even more calories...just Make sure you're gaining at least 1lb/wk when doing one of these programs to make full use of the potential progress. The difference between the other programs and yours is volume. You have several training variables you can change or modify to suit your needs: recovery, intensity, volume. By definition if you're lifting with your 5RM or 3RM etc like you would would in these programs, it means the intensity is high. If you want to keep intensity high you'll need to reduce volume a bit to compensate and allow for recovery. If you want higher volume then lower intensity to 8RM or so on. Madcow and Texas method both have 3main lifts done 5x5 depending on the day but they have very little else as well. You have 8 different lifts on Monday all using 5x5 which means 40total sets all with high intensity which leads to overtraining. 5x5 is best left to big compound lifts like press, squats, deads, bench, rows, shrugs, etc not EZ bar curls and tricep extensions.
I would stay away from the program you posted up here in favor of the ones I mentioned before. Failing that I'd set up your training something like this
Monday- squat day
squats 5x5; 5sets of 3; 3sets of 5 or some high intensity moderate volume set/rep scheme
And assistance exercises done with 3-4sets of 8-12reps
Tuesday- upper pull
Pendlay rows or bent over rows: 5x5 or whatever rep scheme high intensity/moderate volume
Pull-ups/chin-ups weighted if needed for 3sets of 5-8
Assistance lifts 3-4sets of 8-12 reps
Thursday- lower pull
Deadlifts: 5x5 or 1-3sets of 5reps
Power cleans 3-5sets of 3
Assistance lifts 3-4sets of 8-12reps
Friday- upper push
Bench press: 5x5 or another high intensity/moderate volume set/rep scheme
Press: 3sets of 5reps
Weighted dips: 3sets of 5-8reps
Assistance lifts of 3-4sets of 8-12reps
Notice only 1-2 of the lifts each day are major compound lifts, they're done 5x5 or with a high intensity/moderate volume scheme, you have assistance or accessory lifts to help drive progress in each of the main lifts and you do those lower intensity with higher volume to build on your sarcoplasmic hypertrophy, work your core (abdominal muscles and spinal erectors etc) 2-3x/wk with weighted ab work, weight hyper extensions, glute-ham raise, roman chairs, reverse hypers, etc, and you only pick 1-2assistance exercises per day don't go crazy with them. This is a simple template you can modify it to suit your needs and tastes wherever you want. Days off from programs like these are necessary. You need the recovery to help sustain progress. Getting burned out and overtrained is hardly worth it, last time I overtrained it wasted 4wks of my time recovering from that to get back to normal. I'd also keep a log book of weights and sets/reps and aim for progress each week on the big main lifts. 1-5lbs/wk or more if possible, once you can get all the accessory lifts for sets and reps you can increase the weights on them as well but never let progress on those affect progress in the main lifts, those are the most important ones.
