Maybe I could keep the greater volume but put the 5RM Day at 80% instead of 85%, and the 8RM day at 70% instead of 75%? At least for the Deadlift and Bench Press? I could still keep the 1-3RM true, so there wouldn't be that much sacrifice of intensity in order to get in a little extra volume. It's just a question of which is more beneficial. Slightly greater intensity, or slightly greater volume. Probably doesn't matter too much, and the former was working pretty well last cycle . . .
Yah, pullovers have always been one of my go-to assistance lifts, even before I realized they were an assistance lift. Glad you're finding stuff that works while you wait for your shoulder to heal up. I especially like the stretch the pullovers give me. I do them as a sort of hybrid pullover/skullcrusher. I can count them as my triceps lift too, and I use the same EZBar with about the same load for biceps curls, so those two lifts together kind of takes care of my lingering sense of obligation to do something targeting the arms.
That's the beauty of hills. You don't actually go very fast, and the landing is softer, but you get similar benefits to doing sprints. Still, I like the fuller ROM of sprints once in a while. I may start doing some sprints towards the end of summer if I can actually get back into some kind of running shape by then. It's funny, for me, I sometimes feel more beat up from longer aerobic runs. The higher reps kind of get my legs all wound up tight. I need to take stretching breaks.
Well you can also look at it from the density standpoint, if you drop weight to 80% but limit rests to 60 seconds, then you may have overall higher intensity and the same volume workout. You could even tack on an additional set if it feels inadequate or too easy. But yeah that's my main issue with higher volume (or the assistance lifts) is the time requirement. To do my 10 sets of 5 squats yesterday it took me 20 minutes. However there is definitely more stimulus in volume than doing the 10 rep thing promoted by DJ. I think for now I will keep the higher volume stuff limited to the upper body lifts and maybe keep the DL and squats in the 10-25 range. Then do a little longer farmers carries and maybe do some TBDL at higher reps?
By the way, I am going back and forth on giving up squats again. I am not positive but I am suspecting that they are causing some issues with my IT band on my knee. It also might be the lack of yoga I have been doing as well. I think maybe I will gst more consistent with stretching and drop squats for this week and next and see if that clears it up? I'm not sure why but injuries always seem to cascade together once you get one.