Sunday: Squat

  • SSB Box Squat: 205x3/225x3/245x5
  • Push-ups: 5x10
  • BBB: 5x10@155
  • Pull-ups: 10x5

Tuesday: Bench

  • FBB: 75/95/3x5@115
  • BBB: 5x10@75
  • Pull-ups: 10x5

Thursday: Deadlift

  • Trap Bar: 275x5 (weight for the day)/330x3/350x3
  • BBB: 5x10@165
  • KB Row: 5x10

Saturday: Bench

  • FBB: 95/105/3x5@115
  • KB Row: 80 total reps
  • BBB: 10x5@95 - sets done every minute
  • Pull-ups: 5x5

The workouts were as simple as they seem.  The first Bench and Deadlift workouts were done up at Wendler's.

Squat/Deadlift: I'll be doing BBB after my main work each day.  Instead of 5x10 I'll do 10x5 with sets being done every 2 minutes.

Bench: I'll have 2 Bench workouts each "week".  For now I'm just going to repeat it on the second day.  I will also give myself the option of doing Push-ups instead of BBB if my shoulder is bothering me.

The weeks will look like this:

  • Week 1: Squat/Bench/Deadlift
  • Week 2: Bench/Squat/Bench
  • Week 3: Deadlift/Bench/Squat...

You get the idea.

I'm starting my Squat cycle with my "old reliable" progression.

  • Week 1-3: 245/260/275
  • Week 4-6: 250/265/280...

Deadlift cycle

  • Week 1-3: 275/295/315
  • Week 4-6: 280/300/320...

As of right now my Bench cycle will be this:

  • Week 1-3: 115/125/135
  • Week 4-6: 120/130/140...

This is subject to alteration based on how I'm feeling.

Obviously, everything is VERY SIMPLE.  I just need to do the work and have some focus.