Heck. I think M Rippetoe is the way to go.
But I still need some critique on my program. (and while simply seeing if the results please me, I’d still rather be told if something is obviously not smart)
My program:
Deads twice a week: Day A: warm-up: back flexion-extension (“isolated” erector work): 20, 22x10, 45x8, 55x12
DL: 130x5, 170x5, 200x3, 233x5, 255x2, 255x2, 233x5, 233x8 (SLDL, only going to the knees)- it killed me (probably the last set of SLDLs), I haven’t gotten so sore in months.
Day B: it depends, I’m thinking of warming up and then doing 220 x 20 (depending on how I feel it might be 4 sets of 5, or as few sets as possible, or even 7 x 3)
Apart from DLs I do weighted chins, kept changing, I think I’ll do 3x5 one day (with ~7 RM, right now 38 lbs), and 3x2 another (with something between 2 and 4 RM), and non-weighted once or twice per week, for reps or for speed, but not going to failure. I can chin BW + 90 lbs.
For pressing I do mainly dips (2 sets of 6 three times a week, + non-weighted almost every day), and now I’ll add 1 arm overhead presses (leaning).
I can do ~15 chins and 15 dips, max dip: ~60 lbs. (and I only go until the humerus is parallel or slightly above to the ground).
I also do external rotations (both with elbow supported and not supported), and should do internal rotations and rear delt flyes. Also 1 arm scap push-ups (or whatever they’re called…I don’t bend the elbow), and 1 arm dead-hang shrugs/holds (I hang with one arm from a bar and “shrug” myself up, did wonders for my shoulders). Recently started doing shrugs in order to get a better grip for DLs, and CoC grippers.