Bit late but thanks for the replies fellas.
This is what I've been doing for the last few months:
Monday
Heavy SOHP 5x5. I just got through 55kg on Monday so now I'm up to 57.5kg.
Medium Squats. 60kg x 20, 60kg x 30, 80kg x 20. Will probably go up to 90kg x 20 next week. Ultimate goal is 1.5BW x 20, also 80kg x 50 or something.
Incline DB press. Doing these for bench assisatance. 20kg x 15, 25kg x 10, 30kg x 8. I'm ruibbish at these getting better though. Wussy forearms trying to hold the DB don't help.
I also throw in some wrist curls at the end.
Tuesday
Heavy deadlift. I do SLDL as a warmup for deads. Build up to 100kg maybe 8-10, then a few at 120kg. Then conventional deads up to 160kg, could only manage 3 this Tuesday.
Heavy Pendlay rows. 5x5, up to 70kg, superset with calves. Seated callves, extensions in the 45 degree leg press machine, standing in the smith machine, supersetted with barbell curls, hammer curls. Going to give these a try for DB curls.
http://www.youtube.com/watch?v=tqCrNADRl6g
Wednesday
Standing BTN press, work up to 40kg.
Shrugs and barbell holds. Wrist curls.
Need more for Wednesday, thinking of some lower back stuff, good mronings maybe? I have tried these but the bar slides down my back/neck towards my head, not sure what I'm doing wrong, need to do them more.
Thursday
Heavy squats. 5x5, did 132.5kg this Thursday, up to 135kg next week.
Heavy bench. 5x5, upto 85kg, did 5,5,4,4,3.
Rope pushdowns, pushdowns using this triangle bar thingo, I like them better than the straight bar.
CGBP and French press, heard about them from
this thread.
Weekends normally doing something, ride on my pushy, round of golf.
Need to eat preoperly next.
I'm liking this at the moment and will keep at it for a few more months. Any obvious problems, more volume maybe? Would really love to get bench up.