Because of long commute and uncertain work hours, right now I'm only able to workout twice a week. Planning to do madcow.
As I understand there are 3 days in madcow 5x5:
Day 1 is 5x5, day 2 is recovery, day 3 is 3x5 plus a new 3RM.
What Im planning to do is to hit day 1 and 2 in one week, and hit day 3 the week after. And the schedule will rotate from there.
So it will look something like
Week 1; do day 1 on thursday, day 2 on sunday Week 2; day 3 on thursday, day 1 on sunday. And so on
I'm adding hiit with BW squats, pullup, and pushups with their variations in the off days. I want to build up to pistol squats and spiderman pushups. I wonder if this would work...I mean I could just find a 2 day workout.. Although i dont know any that exists