So, giving CT's Look Like A Bodybuilder/Perform Like An Athlete program a try.
I've been lifting relatively seriously since last July when I changed gyms and moved to a 5/4/3/2/1, ramping from 82% to 100% 1RM program based on big lifts (squats, deadlifts, bench presses, leg presses, plus dips and pullups), inspired by Built for Bad. My back squat PR is 190kg/418lb, bench 130/286, dead 160/352. That said, I wouldn't sign any cheques on the form...
A short-term goal at the moment is preparing for a dance intensive in the week beginning 15th of August. This is one of the reasons I want more olympic and conditioning lifts in my life.
Anyway, the LL/PL max training weight is defined as 87.5% of 3RM, so pressing day looks like:
Overhead press 8x3, 70kg/154lb
Push press ditto
Back squat 6x3, 120kg/264lb
Bench press 8x3, 80kg/176lb
If time and energy permit:
Machine leg presses 8x3, 300kg/660lb
Dips 8x3, bodyweight
Maybe some chest flyes, 8x3, 2x20kg
Muscle snatches 8x3, 60kg/132lb
Snatch-grip high pulls 8x3, 70kg/154lb
Deadlifts 8x3, 110kg/242lb
If time permits:
Pullups 8x3, bodyweight
Chest as above
Stretches: Cunningham basic workout, drop second pliés 2x for 32 counts, barre stretches devant/derriere/arabesque/a la seconde
The LL/PL program works through weekly zones, the first of which is MTW less 10kg, the second less 5kg, the third at the MTW, which is followed by a 3RM test workout to reset the numbers. On the second and fourth weeks, you add weight on the second-last set in each exercise.
Being weird, though, I thought I'd do a first week at the MTW to get started. I've managed to train every day since 23rd July, i.e. 9 successive workouts, and I moved to the first deload week on Saturday. And I feel great - for a typically intense CT program, it's pretty "well tolerated".
That said, I have managed to rip off a deadlift callus. Also, the transition from heavy week at the MTW to moderate week 10kg down was pretty exciting - one of the LL/PL principles is that you're meant to shift the bar as fast as possible, a bit like a powerlifter doing speed work, so you can give yourself a nasty surprise by shoving the bar up so fast you lose it over the top of the movement. What goes up must come down...