After 4 weeks of basic strength work, I've decided to change things up a bit, and increase the volume with a week or two of hypertrophy sessions. Rather than a full on "body building" split I've kept this session to upper body with an emphasis on pulling patterns.
A1) Overhand Pull Ups - 5 sets of 5 reps (explosive)
I've tried to keep this to low volume with relatively long rests to pull explosively with power. The idea is to try and wake up the fast twitch fibres by moving as quickly as possible. On the final set I completed 5, changed grip to underhand and pushed to failure (another 5 reps)
B1) Fat Grip Seated Row - 30X0 - 4 x 12 @ 30kg P/S
B2) Incline Chest Press - 30X0 - 4 x 12 @ 15kg P/S
C1) Lat. Pulldown - 20X0 - 4 x 12 @ 50kg
D1) Machine Bicep Curls - 3 sets of Matrix 7s @ 20kg
Just for vanity really
E1) S/A Battle Rope Waves 4 x 15:45s
I like to include some high intensity CV or 'pump' work at the end of my hypertrophy sessions. The high intensity stuff has been shown to increase growth hormone and muscle size even when the weight is low, as in this case. Boxers shoulders, and cyclists thighs are testament to this showing significant hypertrophy, despite relatively light loads placed on them and training in typical 'endurance' rep ranges.