I don't know how many workouts I have posted in my journal, but I have learned a lot between each one. The workout I have been doing is not working out. I'm not able to deal with volume work due to my shoulder. I'm not going to say the results have been bad, but I could be doing as well or better with something else. I spent an hour trying to come up with a routine that will work for me and the following is what I'm going to try:

Push/Quads
Flat bench press - 3X5 Edited
Olympic squats - 3X5 Edited
Narrow stance leg press - DS Edited
Weighted dips - DS

Pull/Hams
Deadlift - Triples, doubles, then singles
Pendley rows - 3X5 Edited
Leg curls - DS

Legs
Olympic squats - 3X5 Edited
Leg press - 3X15
Smith machine one leg squats - 3X8
Calve raises - DS

Push/pull/accessory
Pull ups - 6Xfailure
Standing military press - 5X3
Face pulls - DS
Dip shrugs - DS
Scapular press ups - DS
Biceps curls - DS Edited
Rotator cuff exercises (eventually)
Planks

(DS = drop set)

I'm going to give this a go. Workout frequency will depend on where I am during each mesocycle. I'm planning on having a day off between each workout, but if I'm feeling good then I might train consecutive days. At the end of the first mesocycle, I might start an exercise rotation similar to DC training. I'm going to plan on running this for about 4-5 microcycles before resetting (to give an idea of how I'm setting up the linear progression). Because of the flexibility and my resolve to be more stubborn, I plan on following this routine for a long time.

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