Ah hell...I wrote WAY too much. Pre-emptive TL;DR -> I like lifting and overthink the crap out of it.

As with Rock, I think hitting your full body is tremendously important, and I look at it with a Push/Pull/Legs kind of break down. I'm gravitating towards powerlifting competitions the way I gravitate towards cheesecake, so splitting it into 3 movements only makes sense. In an ideal world I'd train:

-Full body 3x/week Afternoon Legs, Push, then Pull: high volume (more sets, fewer reps for big moves, the reverse for accessory), high intensity (about 2-3 hours)
-Steady State Cardio 3x/week Morning Swimming: light intensity, long duration (1-2 hours)
-BW and/or DB Work 1-2x/day Morning and Evening: light volume, light intensity (15-30 minutes)

I don't have the time for that kind of schedule and I'd need to sleep a LOT more than I do now (I get between 4 and 6.5 hours a night during the week, 7-8 on the weekend), but I know I respond very well to high frequency training.

Right now I lift 4 times a week in the morning (1.5 hours) or at lunch (1 hour) and do a little calisthenics on the weekend. Ideal given my circumstances would be lifting full body super high intensity, low volume 3 times a week (1 hour), HIIT cardio twice a week (1 hour), steady state cardio once a week (1 hour), and light calisthenics daily (15-30 minutes).

I think push/pull supersets are awesome, but specifically for accessory movements. I've tried it with big lifts and one just ends up sucking. I don't like supersetting more than two exercises unless I'm doing calisthenics.

I think I'm sold on overwarmups/backoff sets. For me it just makes the working sets easier. After a few singles at 405, sets of 5-10 at 315-365 isn't too bad at all. It's entirely possible that it's mental.

I'm also a fan of high volume sets following a working set, especially for legs. I think it's in the same vein as backoff sets, but running inclines after bench or widowmakes after squats is solid. The only caveat is with deadlift. I have a weak lower back so I usually like to do an exercise where I'm sitting down after pulling, it can still be high volume though.

I think ideal stretching is 5-10 minutes of light rowing (upper body day) or cycling (lower body day) before the workout, foam rolling the major muscles used and any problem areas immediately after the workout, and the steam room after that because...well...because it feels awesome.

I think the best cardio in the world is swimming. I hate running with a passion but can swim for hours non-stop. I really need to get one of those aquatic mp3 players and I'd live at my pool.

I have tremendous issues with food (specifically, the delicious foods that are heavy in carbs like sweets, pasta, RICE, and potatoes). I need to be fairly strict because if I don't I just end up cheating and falling off my diet. I have the best fat loss results with a high protein, moderate fat, low carb diet. I don't really have much in the way of energy issues on low carb. Obviously the ultimate goal is to condition myself to where I don't need to be so strict to see progress, it's a work in progress. Creatine has been a tremendous help for me with lifting. While I'm sure a lot of it is mental, I'm willing to pay for that placebo.

I'm on the fence about rest times between sets, but am leaning towards limiting it. I get that it helps with maximal exertion in each set to up the magnitude of tension, but to me the counter 'then get in shape, fatty' just kind of trumps that. Still deciding though.

I hate equipment for training (outside of chalk), but think I'm going to break down and get knee and elbow wraps/sleeves and a belt for my heaviest sets (I already have straps for shrugs, and will probably only ever use them for shrugs). The belt I think I actually need for my heavy stuff, but I'm going to try to limit the wraps to just keeping stuff warm as much as possible.

Singles are best for me to work on form, lots and lots of singles. For work I like triples best, then sets of 5, then 10, then 20, then 100. I'm kind of OCD so I sort of fixate on numbers that I find 'right', and those are it (which always screws me going for superhigh reps, because I'm exhausted at 26 and still try to go for 100). 3 and 5 for power, 10 (upper body) and 20 (lower body) for hypertrophy, 100 for 'F*** you I own this weight'.

I used to like strip sets, I don't like them as much for solo training anymore (true strip sets mind you, not back off or planned deloading). When I'm training with a partner though, nothing beats em. I'm naturally competitive already, and pushing in strip sets is perfect for that.

I've decided that figuring out percentages is the best thing you can do. I put together a spreadsheet that can calculate 5/3/1 and L-R-B programmed percentages just by putting in your target 1RM, and it's perfect for me. I always try to beat the number listed, and ultimately I'm going to get to the point where I'm just doing 'to the nearest quarter or wheel up from the weight listed'. However, just thinking in terms of "x% of goal weight" was a huge boost. In fact, looking at training in terms of distinct, short term goals over 'add more weight if you made it last time' was a huge change for the better (the cocky pri*k inside me thinks that's because I'm moving from beginner to intermediate lifter, but realistically it's just that it keeps my ADD from screwing up the program).

I'm an attention *kitten*. I like people (read: hot chicks) watching me and all that stupid childish crap. My best results will always come from lifting in a commercial gym that isn't geared towards power lifting. Ultimately it would be nice to get to the point where I'm working out multiple times a day, at the home gym to build musculature and put the work in, and then at the commercial gym to show off the hard work. That's a long way off as the house I have now has no garage, so no home gym, but the next one that'll be my first project. What can I say? I'm vain like that.

That's interesting... I've been thinking a lot lately about how/when to increase weight. I've always looked at it more generically... like when I can increase reps from 5 to 8 it's time to increase, or from 15 to 20, or whatever. The ap I use calculates 1RM automatically, so I could easily do something like what you're talking about. Have to mull this over a bit.

Yup, when I have a goal in mind I always do better. Not for next workout, because then off-days can screw you over, but for the next 8-12 weeks.

I just know I'll hate doing all the time.

LUNGES

I could write twice as much as the rant above that noone read about just how much I hate that damn exercise.

Day 1 heavy bench + pull ups + lunges. 3-4 sets.
dumbell flat bench + dumbell rows + jumpovers (over bench)
dumbell incline or decline + chin ups + jump ups onto a high jump box

Cardio

Day 2. Heavy squat + military dumbells + jump rope for 1 min
Power cleans to overhead press. 2-4 sets
dead lifts + shoulder raises + abs

Cardio

Day 3 Light bench + narrow grip bench (tris) + planks
Push up alternating on a ball + barbell curls + weighted dips
Barbell flys + narrow grip curls + skull crushers
cardio

If day 4: light cardio

In response to your request for comments (though the goal was to find what people are doing, so if this works for you STICK WITH IT):
Your day 2 appears to be exponentially harder than days 1 and 3. Some people can handle squatting and pulling on the same day. But I can't fathom it without eating craptons of food and sleeping for a week after.

For day three, try triple grip benching (I like paul's suggestion of of doing light benching on an incline, but that's up to you). I don't have youtube at work but iirc it's the third vid http://www.lift-run-bang.com/2012/10/training-incline-hell.html

Also you're doing weighted dips, but no weighted chins? I'd move chinups from day 3 to day 1, and superset those with waited dips (I'd probably do them before the benching too, if only because I think weighted dips and chins are badass)

Other than that looks good man. With all my nerding out over specifics, at the end of the day: work hard, get better.