ok, new routine (wrote this in an email to myself):
Day 1 Max Effort Lower
Squat/Deadlift (alternated each week)
Warm up in sets of 3 until 3 repetitions are no longer possible and switch to 3-4 heavy singles of between 90-100% of your max.
3 or 4 low intensity assistance exercises focused on my hamstrings, lower back, and abs + pull-ups 2-3x8-12
Day 2 Max Effort Upper
Start at warm-up weight and do triples, adding weight each time until no longer possible and switch to work sets of 3-4 heavy singles of between 90-100% of your max.
3 or 4 low intensity assistance exercises focused on upper body: Tricep, shoulders, lats, biceps, 2-3 x8-12
Day 3 DE Lower box squats 8-12 doubles with 45-65% of 1RM, 1 minute rest. Accelerate the bar as much as you can on the way up.
Assistance work same as ME day but be sure to work heavily except for low back
Day 4 DE Upper 8-12 bench triples with 45-65% of 1RM. 1 minute rest, accelerate the bar until lockout
Assistance work same as ME day with heavy weight except for lats
Week 1 – 2 x 8-12 @ 50%
Week 2 – 2 x 8-12 @ 55%
Week 3 – 2 x 8-12 @ 60%
Can't wait to start