1) Prowler + 90lbs
30 minutes total doing, pulls, pushes, and rows

1) Squat
135×5
155×5
185×5

205×5
225×5
260 x 8 *belt/wraps

2) Pyramiding Down Squats
220×2 sets of 6
205×2 sets of 8
185×2 sets of 8

3) PVC Rolling
legs x 15 minutes

1) Bench Press
45×10
95×5
115×5
145×3
155×5
175×5
195×10 *Rep PR, estimated 1RM = 260!

2) Fat Grip Speed Bench
195 x 10 sets of 2
135lbs Close Grip x 20 reps

3) DB Rows
131lbs x 4 sets of 8 per arm
then, left arm x 10, and right arm x 22reps (right arm is slightly stronger)

4) Chin Ups
bw x 3, +35×3, +45×3, +85×1
bw x 15

5) JC Bands
shoulders and arms 2 sets of each

1) Deadlift
90×10
190×5
220×5
250×5

290×5
310×5

*Sumo style*340×12 *Wow, this is a really solid reps PR
Estimated 1RM: 474!

2) Speed Deadlift
300x 4 sets of 2
290 x 6 sets of 2

3) Good mornings
165 x 5 sets of 5

DONE

Upper body tonight
Military Press 5/3/1
Wave 3, Week 1

1) Military Press

45×10
55×5
75×5
85×3

85×5
105×5
115×7
Estimated 1RM: 141lbs

2) Weighted Dips
+35lbs x 12, x10, x10, x10, x12

3) TBar Rows
+130lbs x 5 sets of 15 reps

4) Close Grip Bench
135 x 5 sets of 12 reps

5) JC Bands
face pulls 3 x 15, flyes 3 x 15

both quads have some nasty trigger points that im trying to massage out, hurts like hell. So im foam rolling in the morning and evening.

Tonight i took little rest with my sets and just cranked along. good session.