I was just coming here to ask you about buying Practical Programming vol. 3 and if it was worth it. You beat me to it.
As far as squats, I do high bar. Just what Ive always done, so Im used to it. But I can switch. Right now would be a great time since Im starting back at the beginning.
I wont lie. My legs in general are a weak point. I didnt do DL for a long time. And when I do squats I usually do hack or smith (yes, I know). I havent done regular squats regularly in years. I think I told you before, but I had a hernia awhile back and used that as my excuse to myself. Got a lot of making up to do.
Book is worth $200 IMO. Yes get it if you can. It'll explain a lot to you.
No need to switch to low bar now. In the future you'll be able to benefit out of including low bar squat work but it won't be required per se. Assuming you also deadlift conventionally?
Between now and when you begin your strength training work on form form form and also try to find 5RM on squats, bench, deadlifts, and OHP. Don't do them all in the same day and don't do any heavy lifting if the same lift you're testing 5RM for for at least. 2days before.
It's time to get back to free weight squats man. No way around it.
Tuesday: high bar squat 5x5, bench press 5x5, chin-ups/pull-ups 3x8-10, weighted ab work 4x8-10, hyperextensions 3x8-10
Thursday: front squat 3x3, OHP 3x5, Pendlay rows 3x5-8, dips 3x10, weighted abs
Saturday: squats 1x5, bench press 1x5, deadlifts 1x5, good mornings 4x6-8, BB curls
4x8-12, weighted abs
Here's a very quick Texas method style template for you. I don't know what your weak points are or what you want to emphasize so I just went with my gut. Let me know your thoughts and what if any changes you'd like to see, any questions, etc.
The days can be switched to Mon, Wed, Fri or whatever but keep them in the same order and a day between each with 2 days after the intensity workout. Also bench and ooh switch every week. Some weeks you bench tues and sat every other week you OHP tues and sat.
The Tuesday 5x5 is volume day. It's the main stressor for progress. This day is going to be absolutely brutal after a few weeks and take 1.5-2nrs possibly to finish. Do no underestimate how hard it gets. It can bury you in a matter of weeks. The progression is simple, every Tuesday you want to add 5lbs to each lift done for 5x5. The chin-ups should be weighted if you can do 3sets of 10reps at bw. Abs and hyperextensions are just to increase work capacity and strengthen areas you'll need for main lifts. Don't kill yourself on these but add weight when you can.
Thursday is light day or active recovery day. Front squats will help your high bar squat and deadlift, add mass to your quads, and strengthen your upper back. Same progression here, every week you try and add 5lbs to each main lift so front squat and OHP. Pendlay rows I added for you for upper back work. Keep them simple. Do not kill yourself doing work this day. It's recovery day. Same for abs and dips. Add weight to Dios if you can get all reps and sets.
Saturday is intensity day. You add 5lbs each week and work to a one heavy set of 5. The good mornings are to help your deads and strengthen posterior chain and back. BB curls are for arm strength and size to help with bench can do hammer curls if you prefer but I like regular ones.
