training advice

[Syber]

So ive decided to switch from my normal 5 day split and do a strength program to try and get my lifts up abit.
but not sure if i should do madcow or the advanced version.
My stats are
weight. 194lbs

Bench. 253 x 3
squat. 319 x 3
Deadlift 352x 3
Over head press 132 x 3 or 5

[CTFaygo]

I have no clue what Madcow is or the advance version of it. If you are pretty new to just pure strength training and train raw I would look at Wendlers 5/3/1 program. It's pretty simple and he lays it all out. You base all your training weights from 90% of your true 1 RM. That way you are still building, but building slower over time reducing the risk of injury. I did it for a few months and it was a nice break from my normal training.

[cmeliftheavy]

Quick break down of Jim Wendlers 5/3/1 program
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

[Mz1220]

Cmeliftheavy thanks for posting that info

[deathstar]

Bulgarian strength training Is good.. so is smolov. ive never met anyone who has liked madcow.. I personally can't stand doing someone else's workout routine but I did smolov bench and squat and my squat went from 425 to 485lbs. (I suck at squats) and my bench went from 355 to 405.... There are alot of different types of power/strength training routines out there just find what you like and stick to it.... juggernaut training method is also awesome.. the lilliebridges and I think Brandon lily and Dan green use it... and they are the three top powerlifters in the world

[deathstar]

Also back when I did smolov it was around a year ago and I only did it because I hit a big Plateau With my lifts so I wanted to try something new and from watching people I powerlift with I knew it would work

[Syber]

Thanks for the info guys.
Will have to do some research