Eastern Bloc training routines are generally well thought out, with sensible loading parameters, albeit incredible volume. Here is a routine which is a little more Westernised, using volume that most of us can handle.
The idea is, over the space of 10 weeks, to add 5% to your 1RM. This may not sound like a lot, as it will merely add 5kg to a 100kg bench in around 2 months. But repeat that over the course of a year, and that's an extra 25kg on your bench. Did you add more than 25kg to your bench last year? It is the accumulation of small increases that leads to the big increases for most of us.
The routine loads with volume over the course of the first 5 weeks. During this period, the intensity stays constant, at 80% of your 1RM (after warm-ups of course). Eastern Bloc training often has the concept of a "training weight", which stays static, while either the volume or frequency increases. Here we are using volume as the stimulus.
From week 6, we gradually back off the volume while using intensity as a stimulus, adding weight to the bar each week until we hit a new
PR. The parameters look like this:
Week 1: 6 sets of 2 @ 80%
Week 2: 6 sets of 3 @ 80%
Week 3: 6 sets of 4 @ 80%
Week 4: 6 sets of 5 @ 80%
Week 5: 6 sets of 6 @ 80%
Week 6: 5 sets of 5 @ 85%
Week 7: 4 sets of 4 @ 90%
Week 8: 3 sets of 3 @ 95%
Week 9: 2 sets of 2 @ 100%
Week 10: New
PR @ 105%
I would recommend picking one lift per session to use these parameters with (generally squat, bench and deadlift). I would suggest a legs/push/pull split with this. Assistance work is recommended, NOT to failure and in the 6-20 rep range; but the main thing is to hit the specified sets and reps with the weights on your main lift. If the assistance work is hampering your ability to recover, back off it, or drop it altogether. A sample day's routine for push day might look like this:
Bench - warm-ups, plus work sets using the above parameters
Dips - 2 sets of 8-10
Dumbbell overhead press - 2-3 sets of 10-12
Tri pushdown - 2 sets of 15-20 reps