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Lately been doing light/heavy day each week.
Was doing 5x5 for a while but started doing 5x5 M&W and light higher reps on Friday.
So, if your heavy day is 225 for 5x5 then with 135 on the bar- is there any max you would not want to excee? 26 yesterday, thinking of working up to 100.
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There are lots of options, what are you after? Cardio with strength? Try 20 rep max, and that means absolute max at 20 reps. Rep 15 feels good, 17 you're seeing stars, Rep 20 is a total grind and you stagger back to a bench and fall on the floor. Anything less is not a true 20-rep max.
Explosive work? Try lighter weights and either max reps in 1:00 or 50% of max for pause squats. I think pause squats are the single best variation I do because they have helped me so much at the bottom of a squat. I do 225lbs for ten reps, the pause equals the rep #, so 1 second pause on rep one, two second on rep two.... The tenth rep is brutal. Pause just above the bottom of your squats and don't lose tension.
I've been doing a lot more farmers carries and sled drags lately, they are also really working the legs hard and it's a good crossover. Box jumps are also good. Thrusters with a full front squat are a great variation that will really help everything, core strength, shoulders, conditioning... Puking...