Well what can I say the 3 - 4 weeks I have just completed of low sets and high reps had more of an effect than I thought. I hit the weights last night and I was much stronger than I thought which is nice.
Now I know that you have to give time to a program but hell the one i planned was way short of the mark so I have made a quick change to Bill Starr's 5X5 for intermediates. I will still keep the HIIT cardio (30 sec med pace 30 sec flat out repeat for 20 min) on the 3 none weight training days.
The routine still consist of 5 main exercises my few little bits each day and at the end of the week to keep me happy.
The key to this routine is still hitting the big muscles and progression.