I've completed my first week of full body strength training and after talking with Zeb, getting feedback from this thread and many others through search engine, and most importantly actually doing the damn routine all out I've learned some things.
1.) I love full body strength training.
2.) It's pretty fucking hard which I like.
3.) The thing I said about not getting a pump is starting to go away, im getting blood into muscles now and I'm really fucking sore all the time which is awesome.
4.) Today I broke a deadlift and db bench record...it's only the first week but it's a good sign.
5.) I'm burning way the hell more calories and I'm actually in the gym less days...crazy. I have to eat A LOT now, I'm losing around my waist and I don't have much there to lose (5'10" 172lbs 30" waist 10%bf = way too fucking small), I need to get on the ball with eating and bump up to 4000kcal as suggested by Zeb and I feel eating is the on and off switch to gaining muscle.
After actually doing a weeks worth of the routine I made some serious changes and listened to my body, here is what my body suggested...
Day 1: Squat Day
Squat Variation work up to rep max
Military Press 5 x 4-6
Cable Row 4 x 6-8
Parallel Bar Dip 3 x 6-8
Incline DB Curl 3 x 6-8
Day 2: Rest Day
Day 3: Bench Press Day
Bench Press Variation work up to rep max
Stiff-Legged Deadlift 5 x 4-6
Bent-Over BB Row 4 x 6-8
Leg Press 3 x 8-10
Leg Raise/Decline Sit-Up 3 x 8-10
Day 4: Rest Day
Day 5: Deadlift Day
Deadlift Variation work up to rep max
Chin-Up 5 x 4-6
DB Bench Press 4 x 6-8
BB Curl 3 x 10-12
Bench Dip 3 x 10-12
Day 6: Rest Day
Day 7: Rest Day
Week 1 - Intro Week = ME work up to 5rm
Week 2 - Build Up Week = ME work up to 3rm
Week 3 - Peak Week = ME work up to 1rm
Week 4 - Deload Week = every lift 1 x 15-20 or week taken off
Kind of funny...if I had 5x5 next to everything and different periodization it would really look like something along the lines of bill starr.
So I'm enjoying full body structure already after only the first week. It was definately worth the try, I'll be training this way for a long time I feel and as long as I keep seeing good gains.
thanks guys I learned a lot with everyone's help and am very happy with things,