DE lower
box squat
185 50chainsx6x2
free squat
225x50chainsx6x2
front squat
155x5x5 30-45s rest
hip ext.
35kgx3x12
knee raises holding 12lb ball w/ thighs
3x15
DE upper
bench
135 50chainsx12x3
speed was pretty good
incline bench
135x3x10
cable row/lat pull down superset
60/50x3x15/25
v att. c. pushdown/bb curl
50/40x3x15
face pull w/ strict form and control
20x3x30
ME lower
25plate each side crazy weight squat w/ minis doubled around each quarter
225x5 ( crazy weight)
275x2
295x1
315xfail because just after the stretch reflex in the squat, the crazy weight bounced back down and back crumpled from tail tuck and upper back rounding and lost leverage
Tried to figure out the best to do snatch grip pulls for hitting the upper back
worked my lower back pretty good upper ok; try pulling from just below knees next time
leg curl, leg ext superset
3x20
went home
ME upper
crazy weight bench (15lb side w/ doubled minis)
185x5
205x3
225x1
235x1
1 board cgbp and relaxing arms on board
155x2x10
155x8
bb pin row
just messing around seeing what the best set up was; think I’ll just stick w/ regular strict bb rows
arm superset
lateral raises
DE lower
box squat w/ 50lb chains
205x5x2
free squat w/ 50lb chains
245x5x2
deadlift w/ 50lb chains
315x6x1
front squats cleaned once to position
165x4x5
DE upper
bp w/ 50lb chains
155x8x3
z press
85x3x8
hs high row
25/sidex3x20
facepull
20x3x25
arm superset
ME lower
free squat w/ 50lb crazy weight held by double looped minis
275x1
305x1
315x1
Snatch grip pin pull from knees
205x8
super set swiss ball leg curls w/ swiss ball wall squats
3x15 each
hanging leg raises squeezing foam roller w/ thighs
4x15
cable side pulls
3x15
ME upper
15lb/side w/ double looped minis crazy weight bench
225x1
245x1
270straight weightx1
had no idea I had it in me and it was fast and explosive too… maybe 315 in straight weight soon 
close grip one board, relax arms and lats (rest of upper back stays tight)
165x3x8
standard vanilla bb row
135x3x10
lateral raises
15x3x15
Took maxes last Tuesday (vids on youtube)
Squat
385
bench
275
got 300 3in off chest
was too demoralized to bother trying for something a little less
DL
500
DE bench
bench pres
135x14x3
z-press in squat rack
85x5x10 keep that back arched
neutral close grip lat pull down
100x2x15
90x15
80x2x15
arm superset
rear delt cable crossovers for pump
ME lower
front squat w/ 50lb chains
185x5
205x5
225x2
arched back GM
115x5x10
can probably up the weight next time
bw bulgarian split squats
3x15 the pump and losing my breath was killing me
hanging leg raises holding 12lb med ball inbetween thighs
3x15
ME upper
1 board controlled short pause cgbp
185x5
205x5
225x5
supinated to pronated db bp
50x4x10
45x1x10
1arm cable row
5x15
shoulder machine
5x20
DE lower
narrow stance low box squat
185x14x2
deadlift
315x10x1
goblet squat
40x4x15
high pad back raise
bwx2x20
DE upper
bp
135x16x3
z-press in squat rack
75x5x10
narrow neutral grip lat pull down
90x5x15
arm super set for pump
high rep face pulls
ME lower
narrow stance low box squat (3 aerobics steps instead of 4 which is parallel)
225x5
245x5
275x5 last rep was basically an ugly squat-gm due to combo of not strong enough squads and upper back
arched back GM
115x5x12
bulgarian split squat
crunches holding foam roller between thighs
ME upper
2 board light touch short pause press
225x5
245x5
255x5
neutral grip tight elbow tuck db press
50x4x10
db row w/ raised hips
50x3x15
machine shoulder raises
25x3x20
hammer curls
2x15
DE lower
narrow low box squat
165x16x2
DL
315x12x1
goblet squats
40x5x15
abs
DE upper
bench
135x16x3
z-press
75x5x12
kneeling cable pullover
5x15
arms
facepulls
ME lower
atg hip width stance front squat
185x5
205x5
225x3
arched back GM
115x5x12
bulgarian split squat
3x15
high cable oblique pulls
30x5x15
ME upper
cgbp
185x5
205x5
225x7
neutral low touch bp
50x5x10
db rows
3x12/arm
machine delt raise
machine arm superset