Week 1 Day 1 Shoulders

Here we go starting into the next evolution of my training cycle. This particular training cycle on paper is going for 6 weeks and will focus on hypertrophy, cardio and core work. Yes you read that right cardio, you might think WTF why cardio. Cardio is essential in any lifting program but it must be customized to what type of training you are doing. For me this training cycle I will be doing either air dyne interval training for 12 mins or 20 mins of interval training on the treadmill, 3 to 4 times a week. This amount of cardio will not effect my weight training and it actually helps me recover better when lifting heavier weights and overall I just feel better.
In order to try and improve my bench press I will need to hammer my shoulders/pecs/triceps and force them to grow a little. But I also want to take the stress of my lower back so standing military presses are off the menu for now. Instead I will replace them with seated DB presses and may add in seated military press in another week. Next week I'm also going to superset in a back exercise while I'm doing the main shoulder exercise. This will get more volume work on my upper back without adding much more time to my workout and it does not take away from working my shoulders. This exercise will be some variation of a pull up. This day also is my secondary workout for the bench press so I included the close grip bench press with feet up.
The final exercise will be another upper back exercise and then cardio to finish it out.
For this plan I'm still basing most of the workout on principles from Jim Wendler. This workout will start with 5's progressive and then BBB sets (boring but big). The 5's progressive will still target the lower rep range with fairly heavy weights. The BBB work will focus on hypertrophy work by increasing the reps and sets. I'm also decreasing my training max from 90% to 85%. 
First lets explain how 5's progressive is structured. Each week increases the intensity for 3 weeks  with no AMRAP sets. I will then increase the weights for my main lifts in normal 5/3/1 fashion and start over for another 3 weeks.
5's Progressive
Week 1 65% x 5       Week 2 70% x 5      Week 3 75% x 5
             75% x 5                    80% x 5                   85% x 5
             85% x 5                    90% x 5                   95% x 5

Next is the BBB sets. It's very basic take a certain amount of weight and work it for 5 sets of 10 reps. Think this is easy think again, if the weights are calculated properly muscle soreness will be your new friend. To make this more brutal you can also decrease your rest intervals. Each week I'm going to increase the percentage by 5.
Week 1 5 x 10 50%
Week 2 5 x 10 55%
Week 3 5 x 10 60%
Week 4 5 x 10 65%
Week 5 5 x 10 70%
Week 6 5 x 10 75%

Here is my workout from today.

Seated DB Press 5'S   60 x 5, 70 x 5, 80 x 5
Seated DB Press BBB 50 x 10 for 5 sets. Only took 30 to 45 secs rest between sets.
I also supersetted in rubber band side and rear laterals until I snapped the band.
Close Grip Bench Press feet up 215 x 5 3 sets
One Arm DB Rows 75 x 10 5 sets
Air Dyne 12 mins 20 secs on 10  secs off 

Press on gym rats!!