Looking for a way to set up a good S&C program to use while dropping BF%. I'll list my stats at the end, because I'm sure they'll be needed to accurately help me out. My lifts (which again will be at the end) are what tell me I'm still considered "novice" despite lifting on and off for a few years and being athletic the majority of my life. Now I know I need to stick to the big compound lifts and was thinking of going with something a la Rippetoe's SS however, considering I'm looking to slim down in time for the Spring/Summer months I don't know how long I could maintain LP and/or the volume on top of some metabolic conditioning work (thinking complexes 1-2 times a week) for the fat loss.
I was thinking cutting it down to 2 lifts and session while keeping on MWF type schedule (trying to figure out how to set that up) but was totally lost on whether I should do the conditioning on an off day or at the end of a lifting day? Additionally, looking for guidance for how often to add weight to the bar so as not to stall too quickly?
I'm open to all suggestions including completely different programming if it makes more sense.
Weight - 188.5 lbs as of this morning (estimate 20-25% BF)
1RMs (all tested with a spotter)
Back Squat: 235
Bench Press: 150
Pull-ups: 2 (terrible I know, it's a BW issue not grip)
And to be completely honest, looking to see some abs before I start trying to get swole.