I know there have been a lot of threads about different training theories. Theories such as DOMS, Westside, WBB Routines, etc. Now I don't wish to knock any of these programs, because some people have seen great results using them. My training idea is slightly different, though not too far off base from what I've read here and in numerous other places.
It relies on a 3-day split, and focuses heavily on 3 lifts, with a minor emphasis on a 4th, as I'll go into. The first day being push. I read a lot where people say, "Do a couple of warm-up sets and then 2-3 working sets on bench." I disagree. I believe bench is the best exercise you can do when on a "push-oriented" routine day. So why bother doing only a couple of working sets? Instead, work bench until you can't. Mix up rep ranges but do 9 sets if that's what your body feels. Don't count your sets, count your reps, and live on your feel of your intensity. Maybe start out doing a couple sets of 3 with a really heavy weight, then follow with a really light set of 12, followed by a set of 6 at what you may consider your "normal workout weight." And continue to mix it up. Add a set using a low weight, but hold it just above your chest for 5 seconds before pushing it up. Then load the bar up heavy and go to failure before dropping again. Your body will tell you when it's done with bench.
And this brings us to assistance lifts. I say, "Why bother?" If you honestly can't bench anymore, you probably won't have much left for assistance lifts. But you might get up and think you'd like to do another lift or 2 to go ahead and "finish off" the muscle group. I agree with this idea, but keep in mind how strong you are at these assisance lifts when you're "fresh." If you could start a day off doing dips with an extra 50 pounds, but now you can only do your body weight, you're done. If you can still dip with 30 extra pounds, I'd say do a set. Judge yourself and listen to your body. If you have to sacrifice a lot of weight, you're done.
The same idea stands for your pull and leg days. Use squats on your leg day until you can't stand. Forget about assistance on your leg day. Load the bar up, change up rep schemes and weights and just go until your legs fail.
Your pull day will be different because you'll have 2 lifts to use. The first being deadlifts, naturally. Same idea as benc and squats, go until you're crushed. Then switch to pullups and repeat the idea.
Now while I don't believe my theory is the greatest theory ever, or that it is in any way superior to any other theory, I believe in it enough to post it. Some of you will look in my journal and see that I don't follow my own theory. Currently I'm working towards other goals, but I assure you I'll be back to this when the time comes.