Yeah my only concern with that is you are doing all lifts at the same intensity you are just varying the reps and volume. Just something to think about. Sorry not trying to be preachy just tossing up some ideas. I'm not sure about plateaus either where we are at, but I do like the slow building idea. It makes a lot of sense when you look at the whole picture such as joints, bones, connective tissue and muscles, rather than simply a muscle strength idea. An maybe hanging out at a certain area for a chunk of time isn't a bad idea.
Funny because I decided to kind of microload pyramid density superset my bench and pull ups. It was kind of a fun challenge maybe mixing things up is a good way to go. I have the flexibility on my lighter days to do it so maybe I will?
Yeah, that's the big question. So far I've come up with two different ways to deal with it, but I haven't tried them with enough or any consistency to know how much merit they have. I can alternate heavy squat and press day with heavy deadlift and bench day, doing the former on Mondays and Fridays, and the latter on Wendesday, which is what I proposed for this cycle, but haven't really implemented. Then there's the two heavy days on Monday and Friday and a lighter day on Wednesday, which I've tried to some extent. But what I'm concluding is that I kinda got how each different program works, and I've come close to exhausting the logical possibilities, given my preferences and capabilities, time constraints, motivation, etc. So perhaps I can autoregulate to some extend and do the workout I feel at the moment, or the weekly routine I'm feeling for a given week. In any case, it would be a lot easier to deal with the inevitable interruptions if the program had a greater degree of flexibility, although I guess I got to the point where I had a interruptus flow chart for the 5/7/3 weekly wave, which reduced to 5/3 on a two day per week schedule, and a 5-rep workout if I can only get in one workout, for whatever reason.
Anyway, really felt like lifting today, but I kind of got work obsessed and only rowed again.
So I dunno, I think I go with your theory that to progress, you really need at least/just two solid workouts a week. One workout per week and you'll start to decline, and three per week and you'll progress more quickly, even if the third day is a lighter day. That seems to be the way it is for me anyway. I know you like your supersets, but I'm more of a one-thing-at-a-time kinda guy.
Edit: OK, just read Thibaudieu's latest 'program': Neural Charge Training. I admire how he's able to constantly pull this stuff out of his butt. Very creative. Of course, I'm not going to do it, but it did provoke an interesting thought. What if my M-W-F workouts were always based on the Squat and Press, my two lifts of emphasis. So instead of thinking, oh shit, today I don't have the energy for a full one-hour, six-lift workout, or I don't have the time, or I feel a little under the weather, and so on, I always do those two lifts M-W-F in some shape or form, even if it's just basically warm-up sets with no real worksets. Then optionally, I do my rows and pulldowns on the same days as the Squats and Presses, and if not, then on off days. Finally, also on off-days (T-Th-S), or on Squat-Press days in which I'm really feeling good, I do light-to-medium intensity DLs/RDLs and Bench Presses. This could conceivably mean working out six days a week, in addition to aerobic stuff, but a super high frequency approach might work, and workouts would never last more than 30-40 minutes unless I really felt like going for it. It would depend on my intuition being correct that Squats drive Deadlifts and Presses drive the Bench Press, because I would rarely be doing Deadlifts and Bench Presses full intensity. But by keeping them light-to-medium, I would hopefully avoid overtraining issues. It kind of goes back to the idea that guys who do physical labor somehow manage to do it every day, 5-6 days a week. I think Sid also does relatively high frequency training, or at least breaks things up into 20-to-30-minute chunks. With proper maintenance, could be sustainable even for an old fart like me. Anyway, just a thought, the main thing is do something, anything, sooner rather than later . . .