Re: Haven\'t been in a while, what to do?
Nothing fancy. I'm a big fan of the total body plan 3X a week.
Focus on Squats, Deads, Rows, Presses, Overhead Presses, and Pullups.
Throw in some olympic lifts if you know them/are willing to learn them. Clean & press/jerk, Snatch.
I know that's nothing new or groundbreaking, but those lifts will get you bigger and stronger.
Sample program (my current schedule +/- a few things):
Monday:
Clean and press
Squat
Rack pulls
Flat bench
Pullups and Dips
Wednesday:
Clean and Jerk
Front squat or Lumber Jack Squat
Dumbbell Flat Bench
1-Arm Dumbbell Row
Friday:
Snatch
Heavy Squat
Heavy Bench
T-Bar Row
Weighted pullups and weighted dips
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