As an old fart, and because I would need some time to break into something like this because of sloth, age, work capacity, space at gym… and I know you hate when someone Frankensteins a program, but help??
IF one could not do the full 5 exercise star complex YET, but could perhaps do 3 for now, which 3 would you recommend?
I was thinking overload, Strength, and one explosive
Day 1 and 3 (rotate group order
BENCH–> partial bench, full bench, plyo pushup
Deadlift–> Partial dead, deadlift, kettlebell snatch
Day 2 and 4, rotating order
OVERHEAD PRESS–> Top-half seated overhead press, Military press, push press or speed press
Squat–> partial squat, front squat, jump squat
Back is different, I think, but I was thinking an activation/pre-fatigue, like rope pulldown or motorcycle row, Neutral grip chin, fat guy pullups explosively. but where to fit it in, on the overhead press/squat day…?
I dunno, call it Ramping up until one can do a full star complex?
goal is fat loss, muscle retention. Days in gym would be 4 max per week.
I could also see swimming a bit after one or both.
I guess to sum it up, how would you ramp up into a full star complex? You recommended in 6w2SH 30 to 90 between prongs of the start. In my case, while trying to build up the capacity to do this, would you maintain the load while reducing intercomplex set rest time?