Thanks for the ideas Mike. The idea with the 75% bench is to start there (or around there) and then add 5 pounds each week as long as i hit my triples, so it won't stay 75%, just a starting point. I'm going to try negatives on pullups for a few weeks and see if that gets me anywhere, lat pull downs seem to be a bust for me. Cardio point is a good one, I'll see what i have time to work in.
Thanks for the arm work ideas LD, those look entertaining.