I just finished a run of Madcow 5x5 intermediate where I substituted OHP for flat bench. On Wednesday/Back Off day, I did DB benches for the back off movement. I set a 20lb press PR, off my all time best which was problem down to a shoulder injury before the program.
I tested bench the other day too, 225 for reps and I set a PR on that as well. I haven’t benched in awhile though and the OH pressing probably helped my tricep strength, so I doubt it will hurt your bench.
Instead of back off back squats, I substituted front squats at the the prescribed back off weight and supersetted them w/ pullups. I thought it was a good compliment to deadlifts, and I enjoyed wednesdays.
I would consider subbing out the bb rows for the heavy pullups, instead of doing both.
I just finished coming up w/ my next program, and instead of ramping 5x5 on Monday, I’m going to do 5x5 sets across at a slightly lower weight. Then Friday, I’m still working up to a heavy 3. The problem I had my last time through was stalling out after week 6, where Monday is really a PR set of 5 if you based the program off your actual max. I think stepping back poundages a bit and doing sets across would be more useful to me based on where I’m at, then the intensity of a heavy set of 5, but I could be wrong.
I would consider this more true if you are really not sure on form. At that point in the program, all I was concerned about was finishing the set, not how safe or sound my form was. A more moderate approach might be smart until the motor patterns and confidence is ingrained.
Have fun w/ it and good luck.
Oh, and I added power cleans to the workouts on Mon and Fri as well.