I've been doing the 12,10,8,6 rep sets at least 75% of the time I've been going now.

I've been training for getting on for 18 months. The first 6 months was when most of my gains happened. The next six months saw a litt more gain, but nowhere near as quickly, the last few months nothing much seems to have happened. Another reason why I want to step it up a gear.

As for sleep, I've never been a good sleeper and don't get 8 hours in Although to be fair I'm probably not that far off. I'm much better than I used to be.

Cheers for the advice anyway chaps