My Manifesto: The Incoherent Ramblings of a Madman

My new Training Program is going to be loosely as follows:

Day 1: Full body
Day 2: No lifting
Day 3: Lower body
Day 4: Upper body
Day 5: No lifting
Day 6: Full body
Day 7: No lifting
Day 8: Repeat

Exercise selection will be, at least in the beginning until I've ironed out the bugs;

Day 1: Full Body

A) Front Squat for Speed: 6x2 at 60-70% of 1RM, 45s rest between sets
B1) 1-leg DB RDL: 3x10/side
B2) Alternating Low Incline DB Bench Press: 3x6/side
C1) Chest-Supported Row, Pronated Grip: 4x6
C2) Split-Stance Cable Lift: 3x8/side

Day 2: Off from lifting

Day 3: Lower Body

A) Trap Bar Deadlift: 5x3
B) Barbell Reverse Lunge — Front Squat Grip: 3x8/side
C1) Pallof Press Isometric Hold: 3x3/side (10s hold at lockout)
C2) Glute-Ham Raise (natural, if necessary): 3x8

Day 4: Upper Body

A1) Bench Press: 5x3
A2) Neutral Grip Pull-up: 5x3
B1) 1-arm DB Push Press: 3x8/side
B2) Seated Cable Row — Neutral Grip: 3x8
C1) Band-Resisted Ab Wheel Rollout: 3x8
C2) Side-Lying External Rotation: 3x10/side

Day 5: Off from lifting

Day 6: Full Body

A1) Box Squat: 4x6
A2) Feet-Elevated Push-up: 3x12
B1) Standing 1-arm Cable Row: 3x12/side
B2) Walking DB Lunge: 3x6/side
C1) Landmines: 3x5/side
C2) Supine No Money w/Band: 3x4 (10s hold on each rep)
D) Farmer's Walk: 3x40yds

Day 7: Off from lifting

And I will be generally supplementing it with days of: 50 rep chin ups balanced by 100 rep push ups and some stair or hill climbs.

Come Monday --> let the pain begin.