I should say that my goals have changed. I pretty much bombed my 2012 goals. I used work and school as an excuse not to work out. I've always been an all or nothing kind of guy, so I would always get discouraged when something came up and I would miss a workout.
Anyways, my new goal is to look the part. I'm not chasing arbitrary lifting numbers. I just want to look the part. I just want to put on some lean mass and if I do that I know the strength will follow. I am using the Serge program Brad Kelly wrote about. I've incorporated a heavy lift day in for all my main lifts, bench, squats, military press, and eventually wide grip pull-ups. I plan on doing this for 12 weeks and re-evaluating from there.
Wide Grip Pullups
10 x 5
Once I can get to 5 sets of 10 I will bump my volume up to 6 sets of 12
Behind the neck pull downs
80 x 6 x 12
V grip pull downs
80 x 6 x 12
Dumb bell rows (lying down on bench)
25 x 6 x 12
I will do my hammies tomorrow with shoulders and arms. My Quads and Hams are still a little fatigued. I am still getting use to the volume, 9 months off will do that to you I suppose.
I will leave you all with a song from a great band I recently discovered.