Rest pause and linear progression

Beem digging deep into the body cavity of rest pause these last few weeks, and im enjoying what ive found.

Pros
- increased strength and hypertrophy
- allows me to milk a single exercise longer

Con
- recovery is seriously impacted. Since im training daily, push/pull is no longer an option

Previous to rest pause, ive been using straight linear progression. Increasing the weight every session while shooting for the same or greater reps (knowing that eventually theyre going to drop).

This too has been working well, but ive seen a rapid dropoff on reps a little too soon. Also, working with higher reps means i never really burn out or get that heavy until i hit a wall.

Rest pause grants me more volume per main exercise without breaking the bank.

What im using
- Hit a set at your working weight with as many reps as possible. Stop when a rep loses most of its speed or form breaks down
- 15 deep breaths
- repeat a set with the same weight
- 15 deep breaths
- repeat this cycle until youve done enough reps between sets 2-??? to equal the reps from set 1

Example session 1
Ohp 135lbs x 12
15 deep breaths
Ohp 135 x 4
15 deep breaths
Ohp 135 x 3
15 deep breaths
Ohp 135 x 3
15 deep breaths
Ohp 135 x 2

Example session 2
Ohp 140lbs x 11
15 deep breaths
Ohp 140 x 5
15 deep breaths
Ohp 140 x 2
15 deep breaths
Ohp 140 x 2
15 deep breaths
Ohp 140 x 1
15 deep breaths
Ohp 140 x 1

Change exercises when you are unable to increase weight on the bar

Routine
Day1 Vertical press
Day2 vertical pull
Day3 legs
Day4 horizontal press
Day5 horizontal pull
Day6 legs
Repeat

All days start with abs and end with conditioning
Press days:
- follow main press with triceps
- follow triceps with light rear delts
Pull days
- follow main pull with biceps
- follow biceps with hspu drop set (hspu > pu > decline pu)
- follow hspu with light rear delts
Legs
- follow main legs with hamstrings or glutes