Looking for a new program. I'm a relatively new barbell lifter but have done many bodyweight and dumbbell routines before. Did Ross Enamait style stuff for a long time, so conditioning is very good.
I have some mobility issues and am doing "corrective work", but I feel some of these are best done with barbells, especially the ham flexibility. Benching a lot is a little tough on the shoulders.
I still do Judo, so keeping athleticism is important.
Current maxes: Bench 185x2, Front squat 195 x 2, Dead 225 x 5, press 110 x 3, power clean 105 x 4, pullups 18. Haven't really tested back squat (and to be honest, haven't worked deads, press or power cleans in any systematic fashion.)
Ultimately I'd like to get to get to 2xBW dead (5'11" 165 now), 1.75 squat, 225# bench for reps, 135# power clean for reps, keep the pullups 15-20. Maybe by the end of the year.
Ideally schedule would be M-W-F for lifting, maybe conditioning/recovery on off days, but keeping each days session to under 1 hour.
I've thought of doing starting strength (but I'm not sure if I'm a little advanced--thinking more adding weight weekly than session to session. Also not sure about losing the conditioning), WS4SB (I have done "built like a badass" but wasn't crazy about all the accessory bodybuilder type stuff--more into simple 3 or 4 things per session), or 5/3/1 on a "NOV" or bodyweight template--thinking this would be best but thinking I'd like to add weight a touch faster. Or keeping it really simple and just doing the old Bill Starr "big 3" squats, press, power clean 3 x week and add in anything else.
tl;dr WS4SB, 5/3/1, SS + conditioning with slower adding weight, or Bill Starr "big 3" for goal of moderate strength gain with preserved conditioning/athleticism.