Rows & Advice

Ok,

First the row medley's. I don't really like the circuit thing. You've kind of lost the point of it somewhere in there. Looking at this:

Medley Rounds #1, 2, 3, 4, 5 and 6:
Weighted Pull-ups = BW + 20 lbs x 3 reps
Barbell Rows = 165 lbs x 4 reps
Pull-ups = BW x 3 reps
Cable Rows = 150 lbs x 5 reps

Barbell Rows:
185 lbs x 4 reps
205 lbs x 2 reps
225 lbs x 3 reps

Pullups really don't need to be in there. Put em on a separate day so you can pull them heavy. You can always do back off sets with body-weight or light weight at the end..that's what I do. Joe has taken to doing that too. That way you don't lose your pullup endurance while doing low rep weighted sets all the time

I'd rather see more rowing variety with the pullups on another day. But remember, this is strength training. You want to still be able to lift as heavy as possible. A circuit of rows ain't heavy lifting!

I'd rather you do your rows in straight sets, one row complete then another. You can cut down the total number of sets on each row or it can depend on what sort of rows you do. The idea of the row medley is rowing at different angles and variety for you shoulder's sake. You actually haven't been doing that at all.

Something like this is what I like:

1. Cable Rows or Chest Supported Rows or Barbell Rows or Dumbell Rows HEAVY for three sets or more (or even quality volume or many low rep sets). If using a cable I might start with a straight bar handle and then switch to a v-handle (you can pull more this way)

2. High Low pulley rows Higher rep sets - 8 to 12 reps

3. Face Pulls - High rep sets

Usually I will pick one heavy row and work that for a few weeks. The other rows can be changed liberally. There is absolutely no need to "progress" one of these extra rows from workout to workout. You can do that some of course but usually just keep and idea of where you stand with any one row in your journal so you can get some kind of progression over time.

But the idea here is still to be able to do some heavy rowing when you are fresh..and then tack on the variety. Unless you have more than one row day (which I tend to because I row a lot). Then you can just have a lot of variety with higher reps for a medley one day and have one type of heavy row another. Higher volume will tend to come later in the week before a "weeked" just like anything else.

I see that you have "followed by some rowing" on press day so you could make that heavy row day, after pressing. BUT that doesn't give pullups the love they are due.

Maybe like this:

Thursday:

Deadlift

Friday:

Press
Row Medley (heavy row followed by other row varieties all angles)
Arms

Saturday:

NOTHING

Sunday:
OH squats
Squats

Monday:

Pistol Squats
Pullups
Back stuff (anything)

Core Training: put one static core thing in at the end of any of the workouts during the week. Liberal skip policy.