Press and Pull-up 12 week cycle, weeks 1-4: 5x6-8 1 arm db press + 5x6 parallel grip pul-up

5x6-8 1 arm db press 50# 40x0 rest 90 sec, superset w/ 5x6 parallel grip chin-up 40x0

12/2/15,

11/27/15, cfrv, 1245 -
presses: 8x53, 8x53, 6x53, 8x53, 8x53

pull-ups: 5x8

11/22/15, cfrv, 1500 -
presses: 5x30, 5x40 | 8x50, 8x50, 8x50, 8x50, 8x50
pull-ups: 10 ring row, 5 pull-up | 8, 4x7

Next time: 5x8x53 and 5x8

11/17/15, cfrv, 1200 -
presses: 8x40, 8x45, 8x50, 8x50, 8x50
pull-ups: 5x6
Next time: 5x8x50 and 5x7