We had a lot going on these last two weeks with other commitments (mainly work) so I missed posting a bunch and had trouble finding time to train. Anyway this was basically what I did with sets x reps.
Dynamic effort benches 8x3
Rope triceps cable extensions 3x20
Flat dumbbell presses 3 minute set
Pulldowns 3x10
Rear lateral raises 2x20
Band pull-aparts 2x20
Deadlifts work up to near max
Front squats 3x6
Kettlebell swings 3x25
Ab wheel 3 sets
Missed max effort bench day!
Dynamic effort box squats 8x2
Dynamic effort deadlifts 6x1
Leg curls 3x6
Reverse hyperextensions 3x6
Leg raises 3 sets
Dynamic effort benches 8x3
Triceps cable extensions 3x20
Incline dumbbell presses 3 minute set
Pulldowns 3x8
Rear lateral raises 2x20
Face pulls 2x20
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