Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 155 - 165 - 175 - 185

after each set

15 x inclined sit up
10 x dips
15 x back extensions

then

20 x Back squat (140#)

then

3 sets
15 x Pull over (25#)

then

Strict Chin up max - max
20 - 12

So first day of 20 rep back squat program, can tell in a few weeks this is going to be rough.  Weight was 60# less than my goal of 20 reps at 200# is six weeks.  The rest of the workout was just to supplement and continue to work on my press and core strength.  I was pleased however to get 20 strict chin ups at the end of the workout, to be honest through number 19 & 20 were pretty ugly.