Here is the training programme I designed and used for the first 8 weeks:
Session One, Weights:
Weighted Dips- 6 reps 5 sets, 90s rest, 4-1-X tempo
Wide Pronated Pull-ups (added manual eccentric)- 5 reps 5 sets, 90s rest, 4-1-X tempo
Dumbbell shoulder press- 5 reps, no rest, 4-0-X tempo..,
Shrugs- 5 reps, 30s rest, 2-0-X tempo...
Manually resisted skull crushers, 6 reps, 4-0-X tempo...90s rest, then repeat tri set for 5 sets.
Session Two, HIIT.
10s- max resistance
20s- max rpm medium resistance
30s- recovery- repeat 6 times, increasing volume over weeks.
Session Three, Weights.
Smith Bench Press (added manual eccentric)- 5 reps 5 sets, 90s rest, 4-1-X tempo
Supinated Chin-ups(added manual eccentric)- 5 reps 5 sets, 90s rest, 4-1-X tempo
Incline dumbbell press/Manual single arm towel pull- 0s between exercise, 90s between sets, 6 reps, 5 sets, 4-1-X tempo
Weighted eccentric sit-ups- 5 reps, 6 sets, 60s rest. 5-0-X.
Session Four, Weights.
Depth Squats- Rep scheme- 4,4,4,4,4(final set of 4 with light weight for CNS second wind) 3,3. 2-3 minute recovery between sets.
Weighted push-ups- 5 reps, no rest, 4-0-X tempo..,
Dumbbell flyes- 5 reps, 30s rest, 3-0-X tempo...
Shouler width (elbows in) press ups- maximal, 1-0-X tempo, 90s rest, then repeat tri set for 5 sets.
Session Five, Tabata.
Thruster- 20s max effort, 10s recovery. 8 sets.
I'm currently writing the next phase, will be giving the manual eccentric's a break, as well as the tri sets...will concentrate purely on shifting more weight on the compounds. I shall post what i'm going to do once i've written it.