Benching twice a week?That is an interesting thought about the big lifts twice a week and then the fun stuff on another day. I have 4 days left and I'll be finished with my 40 day, after I think I might do more of a play it by ear plan kind of like your idea. I really need to focus on getting in and out of the gym in 20-30 minutes a day. This might be a good way to do it.
I also looked at some thoracic extensions, and I figure I get enough of that between deadlifts and farmers walks. Actually with farmers walks you get isometric stabilization and retraction too.
I have tinkered with the plan
20 EMOM
1 or 2 reps heavy deadlift
Bench/Pullup 10 x 3 or 5 x5 superset
20 EMOM
1 or 2 reps heavy power clean
Inc Bench or Close grip/Swings/bent rows 10 x 3 or 5 x5 superset
3 x 5 squat
Press/Famers Walks 5 sets
and some ab work and maybe some pullups extra if time permits.
I don't know I kind of like the simplicity of the 40 day plan but not the routine?
Yah, I like the farmer's walks, just got to get better about doing them regularly. My list of assistance exercises hasn't changed much for a while, which is a sign that I've honed it down to what I consider the best or most essential ones. Still, it's good to read up on new ideas, even if most times they get tossed out the window. At this point, there's not much that's going to surprise us though. One thing I'm going to experiment with on Wednesday is db floor presses instead db bench presses. Supposed to be harder, but also would limit the shoulder stretch, which might be a good thing for me.
I don't think I could do EMOM (yet another new acronym for me--I had to look it up). I like to proceed at a more leisurely pace for the big lifts. But I do like the simplicity of your proposal. It's just that I can never do it myself. Also, at three times a week, I think I need a minimum of 30-40 minutes to get in the essential stuff.
Anyway, what I meant was doing the main pulls on Monday, and the main pushes on Wednesday, not everything on both days. I still end up doing the deadlifts and squats twice a week, along with the rows and pullups, because they're repeated on Friday. I'm keeping the bench and overhead presses to once a week for the time being. My left shoulder is feeling pretty good these days, although I think it's mostly because I've adopted a shoulder-width grip on the bench press and haven't gone for a 1RM in a month or so.
But I kinda like your interpretation. Basically do all six big lifts on Monday and also on Wednesday, and then all the assistance stuff on Friday, starting off with the plyometric lifts--the High Pull and the Power Clean.
Still, I don't know if I could do heavy deadlifts, squats, bench and overhead presses two workouts in a row. I think I need more time for recovery, or else I'd have to go lighter, which I don't want to do at this point. But I could just shift all the assistance exercises I rarely get to on Mondays and Wednesdays over to Friday, for a kind of "super assistance" day, maybe doing them EMOM, allowing for set-up time.
Something like this, where the first page is what I'm doing now, with the lifts I almost always get to in boldface, and the second page would be more of a two-days-of-big lifts-and-one-day-of-assistance weekly routine:
Or alternatively, and probably more realistically, back to the first page, and on Fridays just try to get in at least one set of any assistance lifts I miss on Monday or Wednesday. That allows for greater flexibility, which is key for me in order to maintain consistency. I gotta have a plan that will allow me to hit all six of the force/direction pairings heavy at least once a week.