That FST-7 stuff (or whatchamacallit) is a special "trick" used by guys slamming mad slin post-workout. A good pump is nice and all, but I question anyone's intelligence if they claim it is the end-all and be-all for muscle growth. How many countless millions of guys train regularly, get a good pump, go hope and sleep because sex is out of the question (their old ladies are probably suffering from menopause; and if not that, it's the ubiquitous "time of the month") ... and yet, these same dudes look the same year after year?
Meanwhile, you've got plenty of lifters who never experience a skin-splitting pump, and they grow like crazy over time.
Yeah ... FST-7 is for dudes loaded up on all kinds of shit. In that light, I guess a little extra pumping on some exercises would do little to daunt the CNS, so similar workouts could be repeated several days later.
As long as you're taking care of your joints, particularly your knees and rotator cuffs, just go the progressive resistance route. Yates' routine is solid. So are some of the more "old-school" 5x5s: take your predicted 8 rep max on big moves like the bench or incline, dips, SLDL, squat or front, leg press, dead or rack, highpull and/or BB or DB row, subtract 5-10% from that, then spend a few weeks working up to that in a 5x5 format. Once you can get all five sets of five, you can add iron to the bar.
Traditionalists hold that you might take a week to just jerk about in the gym; e.g., if you benched 315 for 5 sets of 5 at your near-peak, during your off-weak, you'd maybe do 3 sets of 6 with 275.
If you still don't feel quite up to par, I'd suggest doing two weekly workouts. In each, you might do just a set or two per a selection of bodyparts; you don't want to make it into a full-body thing on any given day. For bench, try 135x25. It'll be easy, but rack it just instead. Apply a similar ratio to your other key movements.
This is all assuming you're natural, in which case the advice is still completely valid IMNSHO but, well ... enhanced trainees *can* be a whole different ballgame. I myself benefit from the same training modalities, whether I'm clean or not. But as I get a little older, my joint integrity takes priority.
