So, the program! Taken from Paul Carter's Strength Life and Legacy book. He writes the lift run bang blog. I won't be doing this for a couple of months at least, until I finish this cut and I can eat for mass again.
1-on 1-off intermediate routine
Day 1 - Upperbody
Bench Press - 5,4,3,2,1 - 1x8-12 back off
Incline Press - 1x5, 1x8-12
T-Bar Rows - 1x20
Weighted Chins - 5,4,3,2,1, 1x3-5, 1xmax reps w body
Day 2 - lower body and abs
Squats - 5,4,3,2,1, 1x15-20
1-Legged Squats - 5x10
Leg Curls - 1x10-10-10 strip set (go to failure, strip weight off, repeat, etc)
Calf Raises - 3x15
Ab Wheel - 3 sets of 10
Day 3 - Upperbody
Press Behind the Neck or Standing Press - 4x8-10 for PBN and 5,4,3,2,1, 1x3-5 for standing press
Dips - bodyweight 4 sets of max reps
Deadlifts - 5,4,3,2,1,1,1, 1x3
Shrugs - 1x5, 1x20
Day 4 - lower body and abs
Front Squat - 5,4,3,3,3
Leg Press - 1x50
Calf Raises - 3x15
Decline Sit-Ups - 3xmax reps
531/351 is a great program, for advanced lifters looking for strength increases and intermediate lifters looking to work on hypertrophy while slowly getting stronger. I guess you'd fall in the 2nd camp?
And I suppose that's the camp I'm in too, but I'm leaning towards Paul Carter's split. I respect both Carter and Wendler's knowledge equally, and they both share the same ideals, even use very similar programming methods and percentages, but Carter's split would allow me to add weight every week.
I'm still gonna be hitting a nice single in the big lifts before doing the back off sets and higher rep work, so according to him, there is still enough emphasis on strength. I'm not sure what percentages he wants people to use. He has said that Intermediates should be training at a slightly higher intensity than advanced lifters so I guess I'll take his advanced percentages (very similar to 531) and add a few percent. Maybe I'll email him, he's always good for a reply from what I gather.