OK! Here is my current routine. Each day is based around a major lift, as you say. BUT the major lifts are alternated from workout to workout, based on the weaknesses in my lifts that I have identified. So, frinstance, I alternate 1 1/2 squats with front squats from week to week. This is coz I squat with a high bar, narrow-stance WL squat, with my sticking point being the bottom 1/2 of the rep. In terms of rep parameters, I've been using the 5-4-3-2-1 that I mentioned in a post to Lisa. I am also not always specific about which exercises I do for assistance (I'll just write down, for example, "triceps work" instead of a specific exercise). I crave novelty, and this was the best way to give it to myself without compromising some sort of overall structural integrity. Other exercises are not really pyramided in the same way, but I do like to do a light set first then work up. Ab and lower back work is alternated from workout to workout. If you do this workout for yourself, I suggest you tailor it to your specific weaknesses, as I have.

• Day 1
  legs
  • 1 Squat alternated with front squat
    5 x 5
  • Hamstring curls
    3 x 6-8
  • Calf raise
    2 x 15
  • Foofoo hip abductor machine (Pete is laughing now... this is actually helping my squat as well as chronic hip problems)
    2 x 6-8
  • Ab or lower back work
    3 x 8-10
  • Grip work
    3 x 20-30 seconds
• Day 2
  push
  • Bench press alternated with incline press
    5 x 5
  • Weighted dips
    3 x 6-8
  • Military press
    3 x 6-8
  • Triceps work
    2 x 6-8
  • Ab or lower back work (alternate)
    3 x 8-10
• Day 3
  pull
  • Deadlift alternated with Hang clean
    5 x 5
  • Pullups
    3 x x (x is however many reps I get... after DLing I'm lucky if I can crank out, like, 5)
  • Row of choice
    2 x 6-10
  • Rotator cuff work (this addresses another one of my problems)
    2 x 8-10
  • Ab or lower back work (alternate)
    3 x 8-10