I spent 30 years focused on the big three with perhaps power cleans thrown in for variety and along the way accumulated my personal set of overuse injuries, torn labrum in both shoulders, lower back that would spasm at the hint of heavy squats etc. Eventually, I moved from the power cage to the corporate fitness center and eventually to not working out at all.
I'm back in the gym and doing things differently this time. Taking a cue from something Dan John wrote, focusing on my weak points ala Westside, and taking the 25 reps thing from Waterbury, I've put together the following program and it's working damned well for me.
M - 2 sets of 12
W - 5 sets of 5
F - 8 sets of 3
Close-grip bench press superset with alternating pullups/chinups
Triceps pushdowns superset with facepulls
Front squats to protect my lower back and to work my abs harder. The other work to focus on my triceps which have always been a weakness, and the face pulls to balance out the shoulders/rhomboids.
In 3 months, I've added 100lbs to my front squat and doubled the number of pullups I can do and it's exciting to be in the gym again. The 1/2" on my arms is pretty cool as well. I feel like I should be changing things up, but things still feel fresh, so I think I'll continue like this for a while longer.
On the mobility front, since I work from home, I get up about every hour or so and lie face down on the ground and let my hip flexors relax, and I finally found a way to stretch my lower back in the L5/S1 region, by getting down like I'm praying to Mecca.