Current Unusual Pyramid Training Plan...

[Deicide]

So the order is: Set 1 (3- 6 near max.) Set 2 ( 6- 9 hypertrophy) Set 3 (9-12 hypertrophy/endurance) Set 4 (12-15 endurance)
                  or: Set 1 (3-6) Set 2 (6-11) Set 3 (11-15)

I have enjoyed both HIT and HST in the past. This is my current plan and I am enjoying it, especially training the different strength levels at once. I like the variation. No workout is longer than an hour and I allow a maximum of 1 minute break between sets. Everything is to absolute muscle failure. If some can help me then I will squeeze out a forced rep or two (usually no one is, so depending on the excercise I may cheat a bit for a forced rep).

Monday Chest+Triceps

Bench Press x4
Dips x4 (first two weighted)
Flys x4
French Curls x3
Pullovers x3
Leglifts x4

Thursday Back+Bizeps

Pullups x4 (first two weighted)
Sitting Curls x3
Seated Rows x4
Scott Curls x3
Deadlifts x3
Crunches with additional weight

Sunday Shoulders+Legs

Sitting Dumbbell Press x4
Langhantelhochziehen (damn, what's this in English) Barbell raises? x4
Side raises? (Seiteheben) x3
Leg press x4
Leg extension x4
Calf raises x4

My legs were always better than my upper body so that is why shoulders come before legs...additonally I need as an individual lots of recovery time (in this respect I bow to Mike Menzter)...anyone else doing something similar?

[trab]

I like it, just dont get hurt at the start. A little strech and slow 1-2 rep stretching reps up to the heavy stuff that i dont even count as working sets.

I'd go longer then 1 min Rest if try gain mass. Your cheating yourself out of lifting heavier buy not longer rest.
Many PLers go as long as 5min between almost puker sets.

INcreasing work capacity can be done more efficantly than with a  Barbell.
BB is not a Pulling SLed,  treadmill or stair climber IMO.

BUt thats a good program there. 

[Deicide]

I like it, just dont get hurt at the start. A little strech and slow 1-2 rep stretching reps up to the heavy stuff that i dont even count as working sets.

I'd go longer then 1 min Rest if try gain mass. Your cheating yourself out of lifting heavier buy not longer rest.
Many PLers go as long as 5min between almost puker sets.

INcreasing work capacity can be done more efficantly than with a  Barbell.
BB is not a Pulling SLed,  treadmill or stair climber IMO.

BUt thats a good program there. 

Thanks; yeah I wouldn't mind taking a 2 minute break but I always want to keep it under an hour; too long breaks may make me exceed that time...

[trab]

Thanks; yeah I wouldn't mind taking a 2 minute break but I always want to keep it under an hour; too long breaks may make me exceed that time...

I hear ya,  I got a pretty nice garage gym, SO that changes the equation.
 Ive found that I can go for a longer stretch between sets than I thought. As long as not risk a tear, A little longer recovery between sets seem to = greater strength output for me.

Theres a lot of advantages to having even limited equipment at home. Time savings is the big one.

[Deicide]

I hear ya,  I got a pretty nice garage gym, SO that changes the equation.
 Ive found that I can go for a longer stretch between sets than I thought. As long as not risk a tear, A little longer recovery between sets seem to = greater strength output for me.

Theres a lot of advantages to having even limited equipment at home. Time savings is the big one.

That is will likely never be an option for me; my gym is far away in a far away land.....