Fri
speed bench 9x3 @ 75 plus bands
2bd 3x5 @ 100,110,120
3bd 5s @ 130,135,140,145
accessories, I can't remember what I did, but I am pretty sure there were a million chin ups, scap pushups and other stuff
10 min on stairmill

Sat
squats (only working sets listed) 4x2 @ 245,255,265,275 all straps down
A1 1leg rom dl with DBs 3x8 @ 22s, 28s, 28s
A2 GM 3x6 @ 85,95,95
B1 glute bridge 3x12 @ 65 all sets
B2 side planks 3x30sec each side
pec and lat stretches to finish - 3x30 sec of each
then I walked around West Ed mall for around 3 hours

Sun
Bench (only working sets listed) with shirt 3x2 @ 135, 145, 150
A1 bench 3bd 3x3 @ 135, 135, 135
A2 1leg 1arm row 3x8 each side @ 25,25,25
B1 alt db bench 3x8 @ 20s, 25s, 25s
B2 bent rows 3x10 @ 70,70,70
antirotational presses and rotators to finish - 3-5 sets of each
13 min on treadmill