I'm 5'4, 150lb and I've been training with weights for about 3 years. My personal goals are overall strength, endurance, and aesthetics. I don't want to build up to huge proportions (ie: ProfX, et al). Though I do want to be like X, my diminutive stature combined with increased width would make me look even shorter than I already am (and I DO look very short). I do want to get a bit "bigger" in certain areas but in general I want to be able to lift heavier and look the part.
Running is a part of my life that I personally want to keep in the mix as I find peace and solace in it. It's an almost religious experience to me. I realize that this will get in the way of building but I am willing to pay that price. I am looking to change things up and find an improved training regimen and would appreciate some advice.
My current training schedule is like this:
Tuesday: Hill Run, Shoulders, Calves
Wednesday: Bicep, Tricep
Thursday: 30 min body weight circuit, Lunges
Saturday: Hill Run, Abs
Sunday: Long Run
My approach has been to do one round of each movement to failure, reduce weight, repeat x4 then after about 6 weeks switch to 10/8/6/4 on each movement and switch back after another 6 weeks.