18 January
Warm up - mobility work for the chest, shoulders, triceps, and some body weight hangs to stretch the lats.
Split jerk - worked up to 235 for 5x3
Incline bench - 205x8, 225 2x8, and 235x7
Bench press - 265 4x8
Dips - 45 4x12
Lateral raise/rear fly - 4x15 ea
DB skull crushers - 4x15
Holy volume on your latest workouts! 
19 January
Mobility Work - Defranco Limber 11 x 2.
Aerobic Work - elliptical for 30 min at an avg HR 142.
20 January
Warm up - some foam rolling and core activation work
Front Squat - 305x8, 315 3x8
Reverse Lunge - 145 3x10 ea leg
Leg press - 4x10
Reverse Hyper - 4x12-15
Hey how is training going?