@jjackkrash, good idea. I'll post Monday's workout at the bottom of this post.
@FarmerBrett, I don't believe that I've ever done sets of more than 12 reps and that was 25 years ago. The 2x12 is actually quite difficult and I've been thinking about bumping them up to sets of 15. It's a rep range that I've never worked and for now, I see some value in it.
Front Squats - 45x5, 95x5, 135x12x2 The weight was just about right. I'm still working on getting my form perfect rep to rep.
Overhead Press - 45x5, 65x5, 95x6/6, 95x6/1 My shoulders got the bulk of the work this time.
Hyper/GHR - BWx12x2 The gym has a hyper bench where the padded part comes down to mid-thigh and there is a toe plate for the feet, so I come up to parallel and then start pulling with my hamstrings. It's not the real thing, but I get a little hamstring work.
Close-grip Bench Press - 45x5, 95x12x2 I'm not sure on this exercise whether to try and lay back my arms during the eccentric like a skull crusher, but still to the sternum, or straight up and down like a powerlifting style bench press. I usually do the latter because I can lift more that way and it bothers my elbows less.
Pullups - 6/1/1, Chinups 6/1 Bodyweight.
Triceps pushdowns/Facepulls 30x12, 35x12 I'm not real sure on the benefit of these. I think that the face pulls are useful in working the rear delts, rhomboids, and mid back, but it's hard to go heavy and I'm just not sure of their value. I've been thinking about putting in hang cleans instead.
Max on the main lifts is roughly:
FS - 225
OHP - 115
CGBP - 205