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It may be worth checking out the Candito 6 week strength program. It's freely available and there's a free app called Bootcamp which has it there for logging. I've been using it for a while now and haven't hit any plateaus.
It's an upper/lower split but each week has a different focus, building up to testing your 1rm on the last week.
Bainbridge-
... and there's a free app called Bootcamp
Ah, this turned out to be a really good tip. And I am surprised at how much they give you for free. For anyone else interested it's called *Boostcamp
I've not had the time to really get my head around what I want to do in terms of optional exercises for the Candito and GZCL programs. So instead I am jumping straight into something called PHUL mainly as it was four days a week and had the easiest to use interface.
That being said, if I could find the time to sit down and have a good think about how to tweak the T3 area of GZCL then that would probably be the best program.
There is supposedly a squat and bench only version of GZCL floating around the internets but the spreadsheets I could find just melted my brain.
starfish&coffee
So I re-joined the gym as soon as I had my second dose in August and I have been on the Stronglifts app four days a week until now. I have reached a plateau and I don't see myself advancing much more between now and Xmas.
So I am thinking I could shift over to Juggernaut which I have used before. I like the variation with Juggernaut – how you do both high reps/hypertrophy at one end and low reps/strength at the other end. But there is a big difference in terms of SL making you squat every session, but Juggernaut requiring squats only once a week.
I've had no issues recuperating from the (near) daily squats so I could maybe tweak the Juggernaut program to include the 5 x 5 squat with every session? As a kind of warm up exercise? But then again, that will just keep me at the plateau I am at now.
Your thoughts please.