Cycle 1

Lower 1 Deadlift

Deads - Singles
Pistols - 3x6-8
Pullthroughs - 3x8-10

Upper 1 Push

Military Press -Singles/Doubles
Chinups - Heavy Triples
CG Incline Bench - 3x6-8

Lower 2 Squat

Anderson Front Squat - Doubles/Triples
Backsquats - 3x6-8
GHRs - 3-4xNear Failure

Upper 2 Pull

Pullups - Heavy Clusters
Tricep Pushdowns - 3-4x6-8
Inverted Row - 3-4x6-10
Facepull - 2-3x8-10

Cycle 2

Lower 1 Deadlift

Deficit Deads - 4x3, 5x2 Alternating
Stepups - 2-3x6-8
GHRs - 3-4xNear Failure

Upper 1 Push

Incline Benchpress - Doubles/Triples
Pullups - High Reps
Neutral Pushups - 3x6-10

Lower 2 Squat

OH Squat 5,4,3,2
Anderson 5,4,3,2
Backsquat 5,4,3,2
Anderson Half Squat 5,4,3,2

Upper 2 Pull

Barbell Rows 4-5x4-8
Dips 2-3x6-8
DB Rows 3-4x6-8
Scapula Pushups 2-3x8-12

Cycle 3

Lower 1 Deadlift

Sumo - Singles/Doubles/Triples
Uni RDL - 3-4x6-8
Dumbbell Swings - 2-3x6-10

Upper 1 Push

CG Pin Press- Doubles/Triples
CG Pin Press- 1-2x6-10
Chinups - High Reps
Pushups - 2-3x6-10

Lower 2 Squat

Cleans or Front Squats - Doubles/Triples
Front Squats 2-3x4-8
GMs 2-3x6-10

Upper 2 Pull

Close Grips Pullups - Heavy Triples
Skullcrusher 2-3x6-8
Low Pulley Row 2-3x6-8
Cable Row 2-3x6-8
Scapula Dips 2-3x8-10

After talking with Wolf I decided to come up with some planned mesocycles. I quite literally threw these 3 cycles together in the last hour or so. As I mentioned in my journal, I think that I've been sticking with the same exercises for too long and not rotating frequently enough.

My plan is to run each cycle for 6 weeks and move onto the next one. If today was day 1 of cycle 1, it would be about 4.5 months before I got back to it. I'm still debating whether to do 4 or 6. Or even 5 LOL. I've worked it out so that cycle 2 is pretty much what I'm doing now, so I can hop into this right away.

These exercises and the layout are very much up for debate so if you've got any feedback or suggestions I'd love to hear it. I'm not entirely sold on this yet but its what I was able to put down on paper :D.