I haven't updated in awhile, been real busy, but I still have been lifting and making progress. I will write a quick update of what I have been doing.
-OH press ramping up in 3's, recently hit a PR of 155x3 strict
-Flat BB bench ramp up to 2-4 working sets of 6-10
-BTN press 2-4 working sets of 8-12
-Some kind of tri extension 1-2 sets of 8-12
-Underhand Lat pulldown 2-4 sets of 8-12
-Parallel grip pulldown ^same
-HS hi row ^same
-shrugs with pause at top 2-4 sets of 15ish
-face pulls ^same
-curls 2-4 sets of 8-10 maybe with a drop set and stuff, takes a lot for me to get sore bi's
-Deadlift ramp up in 3's, recent PR of 345x3 pretty easy, hopefully hit 405 by end of summer
-Reverse lunges off of box 2-4 sets of 8-10
-Leg press sets of 20ish start at one plate then work up, then maybe drop set
-Leg extensions and curls
-same as Monday respectively
-same as Tuesday respectively
I've found that I can not do legs as frequently because of a reconstructed knee and job duties (framing and general construction labor). I don't feel like I am neglecting them though, I upped the volume on the one leg day I have and use some intensifying techniques. Also their not like a genetic weak point either, without ever doing much for them they are 26".
I'll try to keep updated more if anyone is even interested about reading this. Any suggestions and comments are welcome.