Was planning on doing a modified russian squat/power routine, which is a 6 week program where the first 3 weeks you are consistently working at 80% with increasing set/rep schemes, then dialing down the volume and increasing the intensity the last 3 weeks. This is meant to be a 6 week program that should increase the lift(s) by 5%.
Instead, I am going to try (at least to start with) a modified Smolov Jr routine. I call it the Smolov Jr 24 because instead of the original Smolov Jr, which has about 35 reps per workout, I've cut it down by 1/3 so it's about 24 reps per workout. One reason for this is because it brings the total reps more in line with Prilepin's Table (which, yes, detracts from the whole point of Smolov routines which is over-reaching with ridiculous volume), however, because of this reduced volume, I'm hoping to be able to run through the cycle multiple times, at least for a while. Additionally, because I'm reducing the volume, I am going to try to throw a set of deadlifts in after the squats are done. This way they are not being completely neglected. I'm going to be trying to do a semi-sumo squat stance, with my stance width being exactly the same as my squat stance width (~130% shoulder width). I liked the undulating periodization set/rep scheme of this more than the repetitive 6 sets of 2 reps that is programmed in the Russian Squat/Power routine. I am hoping that after 3 weeks of this, I can increase each lift by at least 5%. If I can run this twice by the time Jon Wang comes, I hope to peak with each lift being ~10% higher than what it is now (so squatting 330).
Since I will squat and deadlift on the same day, 4x a week (with an optional 3x10 on the ab roller), on bench days, I will throw in the accessory movements (pullups (3-5x10), shoulder press (3x5), and optional dumbbell rows (3x5)). I think this program can run decently, as long as my hip doesn't start acting up again.
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