Well, here goes, my first serious attempt to design a good strength training template for myself, using the principles I'm learning here on GUS. I've had some discussion with Ashiem about this on another forum, so I haven't done this entirely from scratch.
First, my schedule. I'm planning on a 4-workout schedule, but to lift 3 days per week. Because of my work schedule, I can't lift on set days. My experience is that I do best doing heavy lower-body lifts less than once per week—every 9 to 10 days seems to work well. The times I've tried doing them once a week I've had trouble with fatigue and soreness. So I'm planning just to work through my 4 workouts, making sure that I have at least 2 days off before the first workout, then try to do the others, no more than 2 on subsequent days. I'll just have to play that by ear as I go.
My goal in training, you won't be surprised to hear is to get as strong as I can. I believe that strength correlates well with good health in aging. I want to be able to tie my own shoes when I'm 92, so I deadlift now. That doesn't seem to make sense to many of my friends, but I'm guessing most of you will get that. That has been my primary goal in my training since I started training.
For now, I'm planning to emphasize DL, give lower priority for now to bench and squat, and to keep press in maintenance mode.
Here's what I'm thinking for now:
SQ (SDT) + BP (SDT) + chins (volume)
DL Assistance (deficit and/or rack pull—I'm hoping Santa will bring me some bands, but he sometimes comes late to PNG)+?row?
PC + OHP + chins (weighted)
Ashiem pointed out that I need to work in some unilateral work somewhere, and I agree (I've use step-ups either BB or DB lately). He suggested a base volume of 2x4 on the SDT lifts.
I'm thinking 3x5 for maintenance on presses. Weighted chins would be SDT, volume chins in ladders, or sets of 5, 6 or 7 to some volume goal.
Ashiem suggested that I post here, and says he's thinking on a few remaining issues, so I'll wait to hear from him, and anyone else who has suggestions.
Thank you all for your time.
"There is nothing so useless as doing efficiently that which should not be done at all."— Peter Drucker
Progression tables for my main lifts are here