I train

I do jim wendlers 5/3/1 programme Boring But Big.

SUNDAY
OHP 5/3/1
OHP 5x10 @ 60% 1RM
Wide grip chins 5x10

MONDAY
Squat 5/3/1
Squat 5x10

TUESDAY
Shrugs 60K 1x50 (Increase weight when 50 reps reached)

WEDNESDAY
OHP 5/3/1 (Again - most people bench. I don't)
Kroc Rows 1x25 (Increase weight when 25 reps is met)
Weighted Dips 5x10
Chins 5x10
Conditioning - X-trainer 20 seconds on 20 seconds off top resistance all out sprints. Went from 4 sprints now at 18 sprints.

THURSDAY
Shrugs 1x50

FRIDAY
Deadlift 5/3/1
Deadlift 5x10
Weighted close grip Chins 5x10
Conditioning 20 seconds on 20 seconds off

Saturday
Shrugs 1x50

EVERDAY
Weighted Calf raises 4x25
weighted Neck harness 4x25
20K Plate Neck crunches 4x35+

I do this week in week out.