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Your program is superior to Starting Strength because it is better balanced. And deads are not just an afterthought, like they are in SS. Also the pace of progression for squats should allow you to...

You are six feet tall.

You are a buck fifty.

You don't need anything like a "full program".

You do need to learn something:

All rational training programs have at their core big...

A few Russians know a thing or two about strength:).

Those Russian works were great. Minimalist with no fluff.

From your profile I see you are a girl.

You should be more specific:

Barbell curl 30lb x 10 reps or whatever.

If that is a 30lb dumbbell curl for 30 reps, strict, you are doing very well. ...

^^^^^^

This.

No.

Leg extensions are one thing that really help my damaged knee joints.

Some machines won't align with your knee joint, and they hurt my knees the first rep, no matter how light the load....

Absolute crap.

You don't need FIVE types of curls in the same session. Do one and hammer it home with a good protocol like 5 x 10.

You don't need three types of bench in the same session. Do...

It looks like pure ****e.

You don't need three types of curl in the same session. Do one and hammer it home.

You don't need four types of tris in the same session. Do one and.....

You...

Killing volume Jari.

Poundstone curls for 77 reps!!!!!!!!!!

Most I did was 50, and thought an ol' codger was going to die on the spot at about 40. Took some pain to get fifty.

Best of luck...

Your dog is a low down dirty ol' hound.

With that out of the way, it looks like a great approach. Anything that has built in progression with a bit of flexibility(AMRAP) should do the business. ...

You are on the right track.

A simple upper/lower split that hammers everything(overlapping exercises, not necessarily the same) twice a week

Mon U
Tue L

ThuU
FriL

Because people say a lot of stupid stuff:

I'm sure you've heard that squats are bad for your knees, deadlifts bad for your back, presses bad for your shoulders. I'm sure you have heard that you...

^^^^^

This.

OP, you don't know anything about programming, yet you have removed the deadlifts and cleans from the program I showed you, making it way inferior and less balanced.

If you are...

Yes Gentlemen, it is back to the good Ole 5 3 1, somewhat modified:

Shoulder rotations x 160
Sholder rolls x 2 x 30
Diesel mobilizers x 2 x 20
Knee rolls x 20
Hip rolls x 20

Swiss Bar...

You'll be in one of the Sagas a millennium from now:).

Trap bar is working nicer than the stiff leg dead or the squat.

You'll be in one of the Sagas a millennium from now:).

Trap bar is working nicer than the stiff leg dead or the squat.

Thanks Jason.

Got the TB made when they weren't easily available.

Now they are so cheap that I might just buy a commercial one if it has longer loading pins than mine.

That is a good plan, seriously.

If you train progressively(add weight to the bar regularly), and eat enough to grow muscle, you will prosper.

No program will work if you don't do that.

I...

Where to begin?

You don't need four types of bench in the same training day. Do one and hammer it home.

You don't need dips and skullcrushers and overhead tri extensions in the same training...

You can't do 20 reps for 70-85% of max.

You'll be lucky to get 60%.

That said, I really like high rep work.

That is because any volume at the top end of intensity really kills my joints...