lol apologies for the butt cleavage! Now I'm embarrassed. The reason for the lowering was to show the contrast between waist and glutes blah blah blah.
I did a push/pull/legs/push/pull/off/off. In the last 6 weeks or so I have added an arms day in place of one of my off days, that consists of 4 biceps/triceps supersets to failure with essentially no rest. It is incredibly painful.
I was still continuing to utilize heavy lifts on the flat bench, squat, and deadlift. I was doing pushing movements in all 4 "main" planes of motion, as well as things like slight incline, and slight decline as well. Barbells and dumbbells, I've really been trying to find out exactly what I "like", so I've tried alot of different things. What stayed consistent was increasing weight on my heavy lifts, and otherwise always reaching (or TRULY near reaching) failure. I did a few pushdowns but did NOT isolate my triceps nearly as much as I wish I had. I also used the chest fly machine for a squeezing motion. I have a bad shoulder, and squeeze exercises tear it up.
For pulling it was deadlifts at low reps, or rack pulls at slightly higher reps. Chins, lat pulldowns, rows, also multi angle pulling exercises to failure or near depending. I tried alot of different curling exercises, preachers, pinwheel, and hammer were my "main" curls though.
Legs... well I'll be honest... full disclosure. I only made it in for a leg day three times the entire year. One was a "full" leg day. One was working up to 315x12 squat, and the other was just warming up, and hitting 415 for 3, and walking out. I am ashamed yes.