Well, here's the crap I'm doing right now, everything save chinups in sets of four, one workset:
Additionally I do some sprints on the stationary bike for some heart work. It helps make me feel less like a sack of shit, while at the same time doesn't eat away hours of my soul.
Cycle contains four sessions before I take an extra rest day, so it goes: A - Rest - B - Rest - A - Rest - B - Rest - Rest. A 3/7 cycle allows leaves me feeling extra stiff/weak every time I start it, which is the primary reason I do 4/9. In theory 4/9 would also provide very slightly faster progress, which is a bonus.
Talking about fours, I've done programs with sets of 5 and sets of 3, both of which I would call "too heavy", though in different ways. I'm a practitioner of the cult of four, is what I'm getting at.
Warm-ups, I've gotten to the "warmup for your empty bar warmup with a couple reps of the empty bar" level. Maybe a bit paranoid, but I take going from brittle and weak to fluid and strong very seriously. Better to err on caution than fail a set and blow out a tire on the road to progress.
Deadlifts, I've come to believe them to not be worth it. Maybe if I was an olympic lifter, or even had the gear to power clean, I would feel differently. As is, I'm of the "why do an exercise that takes more than it gives back" school of thought; they do feel very redundant to the squat, and never gave much when I tried them exclusively.
Progress is at a ludicrously slow rate: +1/2 a pound per press session. At times I've seriously been tempted to add +1 pound in a session ("c'mon! The last time you did this, it was cake, bitch!"), and every time I talk myself down reminding myself how much I've screwed myself with greed in the past. Then the set feels like dying and I pat myself on the head for not being stupid.
In the magical world of gumpdrops and magical rainbow ponies, this would yield +40.5 pounds to my press and bench press in a year. Realistically, I expect to get between the 30 and 35lb range.
So in a year without yet more disruptions, I'd be able to press 200lb for reps, becoming as strong as an 18 year old girl. And in two years, at least be within reach of the 300lb bench. Around the level I think I would consider "strong enough".
Meat has been an issue; in my mind I wonder if I'd be doing better if I got a pound of flesh on top of my diet I'd be doing much better. Yet again, $.
It goes without saying that shifting to a proper intermediate routine has been on my mind, and only conservatism is keeping me on the path I'm on. Going out on a limb with progression measured in cycles, not per session, for around six weeks is outright terrifying. If someone else has milked out linear progression of +1lb a session, and switched to intermediate, I'd love to hear how much and how long your rates of progress were.
And to cap off this adventure of silliness, anyone have experience with this style of grippers?