workout program is (in a nutshell) something like this
6 days on - 1 day off
day 1 - squat, stiff leg deadlifts
day 2 - flat bench, chest dips, side lateral raises
day 3 - back rows, shrugs, bb curls
day 4 - squat, leg press with focus on quads
day 5 - incline bench lockouts, flat close grip bench, front delt work
day 6 - pulldowns, rear delt work, pullovers
day 7 - optional off day or repeat
I'm focusing on main movements: squat, bench, pulldowns/pull-ups and rows at the top of each workout. doing roughly 12 working sets. supplemental exercises will get about 4-5 sets each of one exercise. I'll provide some numbers for gauging my progress as I go on and those posts will also better explain my workout protocol.
on cycle I will be doing higher reps (8-12 main movements, 12-15 supplemental movements)
PCT and off cycle I will be doing lower reps (1-7 main movements, 8-12 supplemental movements)
explosive movements with controlled negs. Not really going to failure but once form is compromised I rack the weight. about 2 min rest between sets.