Sometimes I catch myself thinking, "Well, I've done the important stuff(squat,bench,etc.) but then I need to remind myself that the assistance work is very important. Having to skip it once in a while is OK if needed but it becomes a habit. I think they way I have this cycle planned it should help a lot with that.

12-29-8 Squats and stuff
1. Squats-275x3,295x3,315x6
2. DE Bench-95x6x3
3. Dumbbell Flyes-25sx3x10
4. Sit Ups on GHR-4x10

1-2-8 Bench Press
1. Bench Press-205x3,215x3,235x6
2. Single Ply Shirt Work-275x3,325x2x3
3. Chins-Small Band for resistance x4x3
Was suppossed to do some abs and pull the sled but I have been fighting a cold for the last few days so I took it easy today.

1-5-9 Deads
1. Deadlifts-285x5,305x5,315x10
2. Lockouts(Bench)-295x5,315x5,335x8
3. Chins-5x3
4. Side Laterals-10sx3x15
5. 45 Degree back Raises-2x10

Taking it easy? Your a monster.

1-7-9 Squats and bench assistance
1. Box Squats-single ply briefs-265x5,275x5,295x10
2. Dumbbell Bench Press-40sx3x15
3. Kettlebell Flies-25sx3x15
4. Abs on GHR-4x10
5. Band GMs-Blue band-3x10

1-9-9 Bench
Didn't do much tonight. Still feeling a little down from the cold I've had since last weekend. I'm going to do the Ironhouse meet in Columbus in April so next week I start training for that.
1. Bench Press-Raw-195x5,205x5,215x5
2. Shirted 3 Board Press-315x3,365x2x3
3. Shirted 2 Board Press-365x2

1-12-9 Deads and stuff
I decided to start this cycle over. I really haven't been working hard enough and if I'm going to do well at this meet I really need to step it up...A LOT!!!
1. Sumo Deads-single ply briefs-335x3,355x3,375x5
2. Floor Press-on foam-205x3,215x3.225x5
3. Chins-small band for resistance-3x3
4. Ab Wheel-4x10

1-18-9 Speed Bench
1. Bench Press-135+5 sets of 3/8" chain-9x3-3 different grips.
2. Incline Dumbbell Presses-40sx2x25
3. Side Raises-10sx4x15
4. Gritters-40sx3x6/6

1-19-9 Deadlifts
I'll start off by reviewing my weekend and leading up to training time...I get off of work at 3:30 on Friday then I am up at the boys' school at 5:00 to pair up the kids for a wrestling tournament and set up. Keep in mind I am up at 6:00 a.m. on Friday morning for work. So we get everything done and as I pull out of the parking lot to head home (at -8 degrees) I look at the clock and it's 1:10 a.m. So I get home and eat a little and get to bed by 2:00 probably fell asleep around 3:00. Then I'm up and at the school by 8:30 a.m. Then we have our tournament and do the rest of my Saturday stuff and by midnight I'm so tired that I can't sleep. I know it makes no sense but that was how it was. Then up again on Sunday and I head to Columbus to watch the Pro/Am. Then I come home and things are back to normal for the rest of the evening. So back to my normal week. I go to work and come home. All day at work I have ideas for meet prep running through my head. Up until today I have been doing the 5/3/1 as my main program although I vary the overall template somewhat. So I go to get my squat/dead shoes on and can only find one. That sent me over the edge...I go out to the gym and start pulling in socks and it's COLD!!! I did a bunch of sets and reps in my new mega routine and then I just started adding weight...finally put 505 on the bar and got it to the knees...I felt like I blew my eyeballs out!. Dropped it down to 475 and got it! It wasn't pretty but I got it. So with all the crap I had going on I figure this 5/3/1 thing is the real deal. My bench still sucks but I'll work on that later. So the rest of the day was....
Chins-small bandx3x3, No resistance x5
Hammer curls holding two 10 lb plates in each hand-2x15. These are the plates with the handle things so it was a grip workout too.
Neck Harness-20x3x10

1-21-9
1. Shirted 3 Board Press-315x3,365x3,415x3
2. Shirted 2 Board Press-365x1,415x1
3. Raw 5 Board Press-315x3,365x2x3
4. Cambered bar Good Mornings-135x3x8
5. Leg Raises-3x12

It's really VERY uncomplicated. I could set you up with a 4 week cycle for squat,bench and deads in about 10 minutes along with the key to how to make it work for you. It's so simple you would be surprised.

1-23-9
1. Squats-single ply briefs-365x3x3,385x3x2
2. Speed Bench-95+5 Sets of chain-6x3
3. Dumbbell Flyes-25sx3x10
4. Ab Wheel-4x10

1-26-9
1. Shirted 2 Board Press-Worked up to 415x2
2. Shirted 1 Board Press-365x1,415x1
3. Box Squats-245+green bands+5 sets of chain-6x2
4. Raw 4 Board Press-225x3,275x3,325x3

1-28-9
1. Sumo deadlifts-2 Ply Briefs-365x3x3,415x3x1
2. Bench Press-Raw-125x6,155x5,175x2x4,185x2x3,205x2x2,185x2x3,175x4,165x6,155x8,135x10
3. Dumbbell Flyes-25sx3x10
4. Rack Pulls-From Just below the knee-conventional-225x5,315x3x3
5. Sit Ups on GHR-3x15

Awesome volume!

I followed the plan but I was thinking it would really wear me down. Today I actually feel really good. Kind of refreshed...go figure!