Great stuff Dereck smile I am giving the HIT a rest for a bit as my adaption rate dropped off.

Currently my workouts look like this:

Workout 1:
Bench 5x12*
Barbell upright Row 3x12*
Seated Row 5x12*
Tricep Pushdowns 3x12*
Leg Press 5x12*

Workout 2:
Incline Press 5x12*
Hammer Grip Pull ups 5x12*
Shoulder Press 3x12*
Bicep Curls 3x12*
Dumbell Lunges 5x12*

Workout 3:
Heavy Bag: 6-8 x 3 minute rounds (depending on how my knee is feeling)
Bridging work (variety) 5-8 sets.

* means I am using a weight where at 12 reps on 1st set, I could manage 1 or 2 more. I rest only 40 seconds between sets,and all subsequent sets are to failure. I set a fast controlled rep tempo, and try and keep point of failure above 5 reps by the last set, even if I have to use rest-pause. Very intense.

Weekly structure is as follows:

Week 1: mon-fri - 1,3,2,3,1
Week 2: Mon-fri - 2,3,1,3,2

Don't let the door hit ya' where the good lord split ya'