Here is the split

Decided to post my total split, with obvious variations from assistance work. And each week the order of push/pull swtiches.

Push
Sqaut 8x3
Bench 5x5
Lunges/heel elevated lunges/toe to heel lunges/one legged squats 5x6-8
Tri's 6x6 (usually pull downs with rope or diamond push ups

Pull
Axial deadlifts / straight bar deadlifts 8x3
Chest sup. Rows 5x5-7
GHR/ 45 back raises 5x8 (ish?)
Lat pull downs/ pull ups 5x5-7
Abs/bi's super set of whatever 6x6

On the second push day I switch my bench first and make that 8x3, and I usuall do either Zercher's or front squats for my first lower work out on the push day. Zerchers when there are complete assholes in thier so I make them want to cry with thier tiny ankles. And front squats if there is some else back squatting like an asshole so I load up what thier back squating for my front squat, for the win.
Also note that these are not crazy workouts, I havnt gone to failure. Its like this every single week, usually the same stuff. Just pack on weigh if its feeling easy that particular day. And I really focus on ym form. Bench: Push of the ground, really use my lats and ham's and pull the bar apart extend my elbows out and open up my chest better. Squat: driving those hips at the right time, focuing on my spinal alignment and bar placement, keeping it real tight with my close grip on the bar. and been pushing my stance out as wide as the rack will allow me to (shoes of, of course!) and sticking that ass out for all the moe's there to enjoy. Deads are a two fold process. With the axial dead bar I am just really trying to get comfortable with it, since it doesnt really allow room for a wide stance. its about two inchse to narrow for my comfortable stance. So thats awkward to say the least. ON top of that I work on hip drive to the top with a real powerful glute finish (squeeze dat ass baba!) and take nice pause at the bottom for a full rep. everything else is really just what I can get done in the time that I have.
Back to basics like I mentioned earlier. Trying to reequalibrate my body into working hard again, I was pussy footing around too much my first few weeks here and I gotten substantially weaker from an unexplained testicle injury over the summer (more on that some other time). So my process will be slow. My next phase of training will be much heavier work oriented, maybe more powerful movements (?) and more focus on quick cardiovasular work between heavy days.
-GFH