Now that I've had some more time incorporating weights into a routine with Convict Conditioning, I've settled on the routine below.

At first, I was just doing parts of the Serge Nubret routine, but feeling myself get stronger made me curious as to how much my numbers had improved. I was pleasantly surprised to find my numbers at or above what they were towards the end of the time I was doing StrongLifts 5x5.

I always liked workouts like PHAT, which incorporated both heavy lifting and high volume, so I decided to make my own hybrid/powerbuilding routine. It follows A/B, but with periodization. Maybe A1/B1/A2/B2 is more appropriate. When describing the Convict Conditioning exercises, I will use "X" as the level I'm currently on, trying to reach the progression standards given here.

For determining weight, starting with something comfortable and progressing in 5 lb. increments like StrongLifts does is what I did for Power days. This allowed me to work on form while I get to an adequate difficult (which happens quickly when progressing at this rate). For Hypertrophy days, I like the Serge Nubret suggestion of finding my 20 rep max and using that as the weight for my 12 rep sets. I always strive for good form, and keep the tempo Paul Wade suggests in Convict Conditioning: 2 seconds down, 1 second pause, 2 seconds up, 1 second pause, repeat (even on the weight lifting exercises).

A1: Chest, Abs, and Shoulders Power

1. Chest
   1. First warm-up set: one intermediate set of pushups level X-2
   2. Second warm-up set: one intermediate set of pushups level X-1
   3. Work sets: 2 sets of pushups level X, moving on to level X+1 if able to complete 2 sets
   4. Power: 5 sets of 5 bench press reps
2. Abs
   1. First warm-up set: one intermediate set of leg raises level X-2
   2. Second warm-up set: one intermediate set of leg raises level X-1
   3. Work sets: 2 sets of leg raises level X, moving on to level X+1 if able to complete 2 sets
   4. Because of how much of a workout the core gets on the next day, I chose not to do weighted ab exercises. Sometimes I will add some sets of sit-ups if I feel like I need more ab work.
3. Shoulders
   1. First warm-up set: one intermediate set of handstands level X-2
   2. Second warm-up set: one intermediate set of handstands level X-1
   3. Work sets: 2 sets of handstands level X, moving on to level X+1 if able to complete 2 sets
   4. Power: 5 sets of 5 overhead press reps

A2: Legs, Upper Back, and Lower Back Power

1. Legs
   1. First warm-up set: one intermediate set of squats level X-2
   2. Second warm-up set: one intermediate set of squats level X-1
   3. Work sets: 2 sets of squats level X, moving on to level X+1 if able to complete 2 sets
   4. Power: 5 sets of 5 barbell squat reps
2. Upper Back
   
   1. First warm-up set: one intermediate set of pull-ups level X-2
   2. Second warm-up set: one intermediate set of pull-ups level X-1
   3. Work sets: 2 sets of pull-ups level X, moving on to level X+1 if able to complete 2 sets
   4. Power: 5 sets of 5 bent over barbell row reps
3. Lower Back
   1. First warm-up set: one intermediate set of bridges level X-2
   2. Second warm-up set: one intermediate set of bridges level X-1
   3. Work sets: 2 sets of bridges level X, moving on to level X+1 if able to complete 2 sets
   4. Power: 1 set of 5 deadlift reps (I know this is technically legs too, but I put it here so I would have some rest between the squats and the deadlift exercises)

B1: Chest, Abs, and Shoulders Hypertrophy

1. Chest
   1. First warm-up set: one intermediate set of pushups level X-2
   2. Second warm-up set: one intermediate set of pushups level X-1
   3. Work sets: 2 sets of pushups level X, moving on to level X+1 if able to complete 2 sets
   4. Hypertrophy: 8 sets of 12 bench press reps
2. Abs
   1. First warm-up set: one intermediate set of leg raises level X-2
   2. Second warm-up set: one intermediate set of leg raises level X-1
   3. Work sets: 2 sets of leg raises level X, moving on to level X+1 if able to complete 2 sets
   4. Hypertrophy: 6 sets of sit-ups. My rep ranges vary, but usually it's around 40-50. I'm considering adding weight and doing 6 sets of 12 reps when this number gets higher.
3. Shoulders
   1. First warm-up set: one intermediate set of handstands level X-2
   2. Second warm-up set: one intermediate set of handstands level X-1
   3. Work sets: 2 sets of handstands level X, moving on to level X+1 if able to complete 2 sets
   4. Hypertrophy: 6 sets of 12 overhead press reps

B2: Legs, Upper Back, and Lower Back Power

1. Legs
   1. First warm-up set: one intermediate set of squats level X-2
   2. Second warm-up set: one intermediate set of squats level X-1
   3. Work sets: 2 sets of squats level X, moving on to level X+1 if able to complete 2 sets
   4. Hypertrophy: 8 sets of 12 barbell squat reps
2. Upper Back
   1. First warm-up set: one intermediate set of pull-ups level X-2
   2. Second warm-up set: one intermediate set of pull-ups level X-1
   3. Work sets: 2 sets of pull-ups level X, moving on to level X+1 if able to complete 2 sets
   4. Hypertrophy: 6 sets of 12 bent over barbell row reps
3. Lower Back
   1. First warm-up set: one intermediate set of bridges level X-2
   2. Second warm-up set: one intermediate set of bridges level X-1
   3. Work sets: 2 sets of bridges level X, moving on to level X+1 if able to complete 2 sets
   4. Hypertrophy: 6 sets of 12 deadlift reps

So far this has worked pretty well. I haven't had any issues with recovery, but I give myself the option to add a rest day between the "A" and "B" workouts if I need it.

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