Hot off the presses ladies. I've made some changes because I want to keep lifting heavier, progressing past where I'm currently at in the 5x5. There are some changes that I'm gonna go through:

Monday: Upper 1

Flat Bench: 3 x 3-5
Incline Dumbbell: 2 x 6-10 (30 degree)
Incline DB Flyes: 1 x 12-15 (15 degree)
JS Rows: 4 x 6
Lateral Raise: 2 x 10-12
A1) Incline Curls: 2 x 6-10
A2) Skullcrushers: 2 x 6-10
Hammers: 1 x 12-18

Tuesday: Lower 1

A2G Squats: 5 x 5, Pyramid to max set
Power Shrugs: 3 x 10-12
Leg Press: 3 x 12-15
Hamstring Curls: 20-30 RP
Calves: DC Style
Abs Work: 5 x 10

Thursday: Upper 2

Low Incline Smythe: 11-15 RP (rest paused)
Standing Military Press: 3 x 5-8
Weighted Dips: 2 x 8-10
Weighted Pullups: 4 x Failure
B1) Barbell Curls: 2 x 6-10
B2) Rev. P-downs: 2 x 10-12
Standing Reverse Curls: 1 x 12-18

Friday: Lower 2

Front Squats: 3 x 5-8
Deadlifts: 4 x 5
Ham. Curls: 2 x 10
Leg Exten: 2 x 10
Calves: 4 x 15-20
Abs Work: 5 x 10

- For this day, I decided on combining some aspects of the intensity phase (3x3) I was going to do from the Bill Starr routine. Instead of 4x6, 5x5 flat barbell press, I'm instead going with 3 x 3-5. The BN mag gave me the idea. This fits perfectly into where I'm at for bench. On Sunday, I just got done with 305 for my final (5x5). So, next week I'm going to try 315 for 3x5..Which I'll make. Say I load up 345 a few weeks later and make 3x3..That's fine. My goal the following week is 3x5, and so on..The DB flyes is just added in for some extra volume since I'll be on SD..

- Stayed the same as previous with the only exception I believe being the hamstring curls being rest/paused.

- Basically stayed the same. I switched around the dips and pullups because my lats work to balance me during the dips..So no point doing pullups before dips. I also put 11-15 rest/paused for chest because it's the same recommendation Dante (DC Training) recommends.

- Big change here. I still may go back to using the 20 repper squats. I removed them mainly because of the SD and terrible back pumps. I also want my deadlifts for today's lower workout to be the focus, not the squats. So I picked up front squats because it's of course lighter, but at the same time, they spare my lower back while still delivering a very hardcore leg workout. It took me a few weeks to get A2G front squatting down to where I feel comfortable, so I don't want to lose that. Another reason for front squats today is because of progression and carry-over from the 5x5. Yesterday I nailed all 5x5 with 225 lbs, and I could definately go way heavier on these as well.

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* These changes IMO were necessary to continue to reap the rewards of the back to back volume phases I ran of the 5x5. My bench, squat, and deadlifts will continue to pick up where I left off at the duration of the 5x5. These three will be conpletely strength driven, while all other lifts have size over strength as the focus. I just don't see any reason whatsoever to go from a 5x5 max of 305 lbs flat pressing to 275 for 4x6 or 3x8. Same goes for my other power lifts. After 8 years of training, I know that my body grows like a weed from keeping the big three heavy as shit, and modeling my cosmetic lifts around them with a moderately high rep range.

Peace..And may God have mercy on your souls..

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