Every have a day you wish you recorded that last damn lift? that was today. Monster... put in max effort and got a damn nice lift.
Anyway... lets start with the past...

Friday
10x6 pullups with 10x10 dips
10x6 Curls with 10x10 hanging leg raises.

Saturday
Max effort Chain Squat
Max effort rack pull
3 sets of down sets iwth rack pull
5x5 hyper extensions with heavy stone
5x20 leg extensions with band
5x15 plyo swing

Sunday
Max effort Bench w/ assistance band (35lbs at bottom)
worked up to a 1rm
5x4 bench (with bands) using Tendo machine to keep pushing for maximal force production.. Killed me.
light 2x20 reps
light 1xmax pause reps

Circuit 5 sets
1- tricep skull crushers
1- db rear delt
1- Curls
5 sets boom done/// dead /// time to relax and eat!!!