4 Day Split Strength & Hypertrophy?

[Casper]

Hi Andy, I'd be grateful for your feedback on my programming:

I've run SS linear a few times over the years, so I have a good idea of whereabouts I typically transition to intermediate.
According to previous WO logs I'd be transitioning to intermediate around now, if I was on LP for Squat and DL:

I've had a shoulder niggle over the winter months, which stalled all my workouts and has set back my bench and press, so I've kept Bench and Press to high reps until a few weeks ago, when I began 5s on them again. They're progressing again now.

My goals are steady strength progression but with the focus on hypertrophy.

I use Back off sets for higher reps at 70-80% of my 1rm.
On assistance exercises only, I attempt additional sets after a 10-15 second breather for the work sets. Then add Drop sets for higher reps.

I put on way too much weight during the winter months, so I'm currently running Jordan's Beast macros model for fat loss.

Chins seem to need a day of their own, and even then I struggle to get 3s. I've tried adding them on programmed workout days but then I'm lucky if I do more than one or two singles.

I've given shoulders a day of their own too, mainly because I've been rehabing a shoulder and I do a variety of low weight/high rep shoulder exercises for mobility.

I seem to be ok with the volume in this programming, but because it runs to at least 4 days (chins makes it 5) I'm struggling to fit it in a week.
If I allow a day between each, then the cycle becomes too long - and due to the week day/weekend break down that can become even longer.
So I try running consecutive days - such as:

Day 1 DL, Day 2 shoulders, Day 3 Squat, Day 4 rest, Day 5 bench, Day 6 chins, Day 7 rest
or
Day 1 DL, Day 2 shoulders, Day 3 Squat, Day 4 chins, Day 5 bench, Day 6 rest, Day 7 rest

But I think that's cutting into my recovery.

I may be asking the impossible here, but do you have any suggestions for how I might better organise this?

Workout days at present:

Day 1
Deadlift 3x5 +3x8-10 @70-80%
Lat Pulldown 3x5-8 +3x10-12 @80%
Seated Cable Rows 3x5-8 +3x10-12 @80

Day 2
Squats 3x5 +3x8-10 @70-80%
Ham Curls 3x5 +3x8-10 @80%
Seated Leg Ext 3x8-10 +3x12-15 @80
Calf Raises 3-5x5 Alternating with 3-5x15

Day 3
Shoulder Press 3x5 +3x8-10 @70-80%
Standing Front Straight Arm Raises 3-5x10-15
Standing Flyes 3-5x10-15
Bent Over Rear Flyes 3-5x10-15

Day 4
BB Bench Press 3-5x5 +3x10 @80%
Dips 5-8 sets
Incline DB Press 5x8-12
Cable Crossover 5x12-15
Alternating Curls & Tri Ext 5-8x8-12

Day 5 (?)
Chins


Age 50, height 6 ft 3, weight 127kg/280lb
(50 inch chest, 46 inch belly!)

Current lifts:
DL: 170kg/375lb 3x3
SQ: 145kg/320lb 3x5
B: 90kg/198lb 5x5
SP: 55kg/121lb 5x5

Thanks!

[Andy Baker (KSC)]

http://startingstrength.com/resource...ng-please.html