4/22/14
Tues: OHP
Am workout
OHP: 1x3-190lb ( had to push press it, could only srict press it 3/4 up 
2x3-170lb
2x5-150lb
Im going to focus on speed and olume for a few months,i can feels thats my current OHP weakness
Pm workout
Barbell front raises- 2x5-90lb
3x5-75lb
Lateral raises-5x5-30lb
5x5-25lb
5x10-20lb
DB front raises-5x5-25lb
5x10-20lb
cable rear delt flies-5x5-25lb
5x10-20lb
5x10-15lb
shrugs-6x10-510lb
1x10-525lb
4/23/14
Wed: conditioning
Pm workout
Heavy bag drills-30 sec on, 30 sec off- 15 rounds
Shadow boxing-1 minute on, 30 sec off-15 rounds
4/24/14
Thur: Squat
Am workout
Squat-2x2-420lb
2x3-375lb
2x5-330lb
Pm workout
Leg press-5x5-700lb
5x20-600lb
Leg curls-5x10-75lb
5x10-55lb
A little tip i use for over worked muscles, which for me is shoulders and low back more than anything, buy some horse rubbing liniment. I buy a 2 gallon bottle for 20 bucks and that lasts me a few months. Its a huge help with recovery, the bottle does say for animal use only but ive not suffered any ill effect 
4/24/14
Fri: bench press
Am workout
Bench press-2x3-205lb
6x10-175lb
Pm workout
cable tri-push downs-2x12-75lb
4/28/14
Mon: pull
Am workout
Deadlift-1x1-500lb
2x3-440lb
2x5-390lb
Pm workout
Lat-pulldown-3x5-180lb
2x5-170lb
5x5-160lb
Barbell rows-5x5-145lb
T-bar rows-5x7-150lb
Barbell curls-10x5-90lb
3x7-60lb
DB one arm rows-3x3-100lb
4/29/14
Tues: OHP
Am workout
OHP-4x8-145lb
Axle press-4x10-100lb
Pm workout
DB one arm OHP-5x10-50lb
5x10-30lb
DB lateral raises-5x5-30lb
5x5-25lb
5x10-20lb
Shrugs-5x10-515lb
cable rear delt flies-5x5-25lb
5x10-20lb
5x10-15lb
4/30/14
Wed:conditioning
Pm workout
Shadow boxing against band-1 minute on , 30 sec off-10 rounds
5/1/14
Thur: squats
Am workout
Squats-2x5-385lb
2x5-365lb
2x5-340lb
Pm workout
Leg press-5x5-700lb
5x20-620lb
Leg curls-5x10-75lb
5x10-55lb
on a side note, all my deadlifting is done with no straps and is done double over hand. Also im going to try to get a vid on here of my newly homemade grip apparatus.
5/2/14
Fri: bench press
Am workout
Bench press-5x10-200lb
1x10-155lb
Pm workout
Cable tri-pushdowns-5x12-75lb
5x12-55lb
cable flies-5x530lb
5x5-25lb
5x10-20lb
hand squeeze- 8x30-75lb
my camera needs batteries so i could not get a vid of my new grip apparatus. But what i did was on an old and broken lawn mower, i put two loops of rope around the main handle and the drive handle for safety. Then i put a small chain around 3 25’s and attatched that to the drive handle and voila! Homemade grip apparatus with adjustable weight! Im looking forward to training with it, forearm rolling was a good tool but i can feel my “crush” strength is one of my current weak links.
4/3/14
Sat: MIsc.
Pm workout
Kneeling cable crunches-5x12-90lb
5x12-80lb
Standing oblique crunches-5x5-80lb
5x5-70lb
5/5/14
Mon:pull
Am workout
Deadlift-1x5,1x3-450lb
2x5-425lb
2x5-400lb
One arm BB deadlift-3x5-145lb
Pm workout
Lat-pulldown-3x5-180lb
2x5-170lb
5x5-160lb
Barbell rows-5x5-145lb
T-bar rows-5x8-150lb
Chin-ups-3x5-BW 40lb
DB one arm rows-5x5-100lb
5/6/14
Tue:OHP
Am workout
OHP-4x10,1x7-145lb
Axle press-5x10-100lb
PM workout
DB one arm press-5x10-50lb
5x10-30lb
DB later raises-5x5-30lb
5x5-25lb
5x10-20lb
Cable rear delt flies-2x5-30lb
5x5-25lb
5x10-20lb
Shrugs-6x10-520lb
5/8/14
Thur: Squats
Am workout
Squats-2x3-410lb
2x3-385lb
2x3-365lb, last set of 365 i was feelin’ good so turned it into a drop set-1x3-365lb,1x5-345lb,1x5-280lb
PM workout
Leg press-5x5-700lb
5x20-630lb
Leg curl-5x10-75lb
5x10-60lb
5/9/14
Fri: Bench press
Am worout
Bench press-1x3-230lb
5x5-205lb
Pm workout
Bench press-1x5-205lb ( 1 min. rest
2x5-190lb ( 1 min rest between sets
3x5-180lb ( 1 min rest between sets
3x5-170lb ( 1 min rest between sets
4x5-160lb ( 1 min rest between sets
4x5-150lb ( 30 sec rest between sets
5x5-140lb ( 30 sec rest between sets
Cable tri-pushdowns-5x10-75lb
5x10-55lb
In…great stuff going on in here.
5/10/14
Sat: Misc.
Pm workout
Kneeling Cable crunches-5x12-95lb
5x12-75lb
Standing cable oblique crunches-5x5-75lb
5x5-55lb
homemade gripper-5x30-100lb
5x30-75lb
Thanks chobbs, its great to be in this environment conducive to my goals!
This is the closest thing i can find that is like my homemade apparatus, and man its a killer!
5/12/14
Mon:pull
Am workout
Deadlift-2x3-470lb
2x3-450lb
2x3-425lb
Pm workout
Lat-pull down-3x5-180lb
2x5-170lb
5x5-160lb
Barbell rows-5x5-145lb
T-bar rows-5x8-150ln
Chin-ups-BW 40lb-3x4
BW 20lb-1x4
BW-1x5
Barbell curls-3x10-60lb
DB one arm rows-5x5-100lb
5x5-60lb
5/13/14
Tue: OHP
Am workout
OHP-5x10-145lb
Axle press-4x10-100lb
PM workout
DB one arm OHP-5x10-50lb
5x10-30lb
Lateral raises-5x5-30lb
5x7-25lb
5x10-20lb
Rear delt cable flies-4x5-30lb
4x5-25lb
5x10-20lb
One arm rear delt rows-8x12-20lb
Shrugs-6x10-525lb
5/14/14
Wed: conditioning
PM workout
Sprints-5 sets of 20 yards with 30lbs ( 30 sec rest between sets)
Shadow boxing-1 minute on, 30 sec rest- 12 rounds
5/15/14
THur: squat
Am workout
Squats-2x1-430lb
2x3-385lb
2x5-340lb
skipped pm workout due to getting a cold/flu
5/19/14
Mon: pull
deadlift-2x1500lb
2x3-450lb
2x5-400lb
Pm workout
lat-pulldown-2x5-185lb
3x5-175lb
5x5-165lb
t-bar rows-3x5-150lb
im hoping to at 100% over this stupid cold by tomorrow, i felt about 75% today 