Catching up

Friday

Warm up

Speed bench 9x3 @ 75+bands

Bench 5x2 @ 95,105,115,120,125 (didn't get second one)

can't remember the accessory work

Saturday

Warm up

Squats 5 @ bar, 135
Squats 2 @ 155, 185, 205 (belt)
Squats 2 with belt and wraps @ 225
Squats 1 with belt and wraps @ 240,250,260

A1 Stiff leg dls 3x6 @ 155,175,195
A2 Yoga plex 3x6 each side

B1 1leg hip thrust 3x8 each side
B2 Wall march 3x6 each side

2 sets barbell kneeling hip thrusts
Stretches - seated 90/90 and heel to butt

Sunday

Warm up of course

Doubles @ 85,95,115 to 2bd

Doubles in shirt @ 125 to 2bd, 125, 135, 140

A1 3bd bench 3x3 @ 120,125,130
A2 1arm1leg row 3x8 each side @ 15,20,25 (did extra set later at 25)

B1 Alt DB bench 3x8 each @ 20s, 25s, 25s
B2 t-bar rows 3x10 @ 25,35,35 (how much I added, not sure what the base weighs)

C1 anti rotation press 3x8 each side with bands
C2 rotators several sets - not even sure - with bands