I was calipered with a 12-site skinfold at 8.3% this week, and have been pushing fat loss for about 3 months, so I'm ready for a break from dieting and starting to focus on hypertrophy for the next 12-16 weeks. Then I'll probably go into meet preparation for another 12 weeks and do a meet in the late fall/early winter.
Right now I'm experimenting with giant sets done for hypertrophy - some more stuff I've stolen from Charles Poliquin (who's currently working with Ben Pakulski and writes a great hypertrophy program).
The general template looks like this:
First exercise - 5010 tempo, 5 sets of 2, 10 seconds of rest
Second exercise - 4010 tempo, 5 sets of 4, 10 seconds of rest
Third exercise - 3010 tempo, 5 sets of 6, 10 seconds rest
Fourth exercise - 2010 tempo, 5 sets of 8, 2 minutes of rest, then start the round over again
Did chest/back yesterday and legs this morning:
4/13 - Chest/Back
A1. Incline BB Press - 5x155x2
A2. Ring dip - 25x4,4,4,3, 20x3
A3. Flat Supinating DB Press - 60x6,6,5, 55x6,5
A4. Flat flye - 5x30x8
B1. Wide-grip Pullup - 5x10x2
B2. Rack deadlift from just below knees - 5x335x4
B3. 1-arm DB row - 50x6, 55x6, 3x60x6 (started way too light here)
B4. DB Pullover - 50x8, 4x55x8
C1. Hanging leg raise - 2x10
C2. Barbell landmine - 2x25x10
4/14 - Legs
A1. Heel-elevated front squat - 5x185x2
A2. Heel-elevated back squat - 5x185x4
A3. DB reverse lunge - 5x45x6 (too light)
A4. Poliquin step-up - 5x25x8
B1. Deadlift standing on 4" block - 4x275x2
B2. Glute/ham raise - 4x15x4
B3. Back extension - 4x45x6
B4. Back-foot-elevated DB deadlift - 4x25x8
Ran out of time for the last set, had intended to get some calf work in too but that will have to wait.