It depends on what your goal is. I remember that your main goal is strength, and now you are trying to lose fat. So obviously it will be much harder to recover from a higher volume of work (more volume = more glycogen used = more cortisol release… caloric deficit during the day = more cortisol release… high volume + caloric deficit = CORTISOL HELL).
The article I posted is mostly for muscle mass. Of course it will lead to strength gains too albeit to transfer the gains to a max effort it will take 3-4 weeks of training focused on low reps/heavy lifting.
But I would still keep training one big lift for “strength-skill” and do the rest for hypertrophy.
For example
DAY 1
Back squat 6 x 2 reps with 80% (adding 2.5kg per week for 4 weeks then dropping back down 2.5kg and going back up for 4 weeks)
Leg extension 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Hack squat machine 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Leg press 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Preacher curl (biceps) 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DAY 2
Bench press 6 x 2 reps with 75-80% (adding 2.5kg per week for 4 weeks then dropping back down 2.5kg and going back up for 4 weeks)
Smith machine incline press 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Pec deck machine 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DB lateral raise 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
EZ bar lying triceps extension 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DAY 3
Deadlift 6 x 2 reps with 80% (adding 2.5kg per week for 4 weeks then dropping back down 2.5kg and going back up for 4 weeks)
Lying leg curl 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Romanian deadlift 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Straight-arms pulldown 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Supinated lat pulldown 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
Seated rowing 1 x 10 (5/10 effort), 1 x 6, 1 x 8 (7/10 effort), 1 work set (see the table below for how to do the work sets)
DAY 4 OFF
Then repeat cycle … so basically 3 on/1 off /3 on/ 1 off, etc.
TABLE 1. TRAINING FOR THE WORK SETS
Block 1 (weeks 1-3): going to failure with a weight you can do approximately 6-8 reps with
Block 2 (weeks 4-6): going to failure (6-8 reps again) / drop 25% and reps to failure again (drop set)
Block 3 (weeks 7-9): going to failure (6-8 reps again) rest 15 sec/ reps to failure with same weight (rest/pause)
Block 4 (weeks 10-12): going to failure (6-8 reps)/rest 15 sec/reps to failure again/rest 20-25 sec/reps to failure again (double rest pause)
Block 5 (weeks 13-14): no serious lifting… do something else like play sports…do more conditioning work like sled, prowler, farmers walks, sprints, etc. or explosive work (jumps, throws, olympic lifts).
TABLE 2, PROGRESSION ON THE FIRST LIFT
Start with 80%
Week 1: 80%
Week 2: 80% + 2.5kg
Week 3: 80% + 5kg
Week 4: 80% + 7.5kg
Week 5: 80% + 5kg (same weight as week 3)
Week 6: 80% + 7.5kg
Week 7: 80% + 10kg
Week 8: 80% + 12.5kg
Week 9: 80% + 10kg (same weight as week 7)
Week 10: 80% + 12.5kg
Week 11: 805 +15kg
Week 12: 80% + 17.5kg
*NOTE on the bench press you might want to start at 75% and if you were to use the military press I would start at 70% instead of 80%.