I just got off a shrimp trawler for 24 days and i'm hitting the iron hard the next week or so - i hope to be back to work by then - so i'm using high frequency low reps for strength. I seem to just use the few barbell exercises these days, more fun - getting strong - and it works for me.
July 28th -
Bench press - 132x3, 154x3, 176x3, 198x3, 209x3, 198x3
2nd session - 2 hours or so after
Narrows - 132x3, 154x3, 165x3, 176x3, 187x3x2, 132x6
Older PB was 292, over 3 mths ago now i guess.