Still felt a bit rundown from yesterday.

Trap-Bar Deads 315 x 3, 3, 3, 3, 3
45 Degree Back Extensions 35lbs x 15, 25lbs x 12, 12
Reverse Lunges off 8" Box 30lb Db's x 8 each leg, 35lbs x 8 each leg, 8 each leg
High-Low Woodchoppers 50lbs x 8 each side, 8 each side
Box Jumps (about 3" above knee) x 5, 5, 5
Lying Swiss Ball Leg Raise x 20 x 2 sets

So my lower back felt weak, gonna try 1-day of hip extension, 1-day of knee flexion...

Bram Wiley

Bench Press 165 x 5, 175 x 5, 185 x 5, 190 x 4, 195 x 3
Cable Crossover's (in front of face) 35lbs x 20, 18, 16
Swimmer's Bench Curl 55lbs x 15, 60lbs x 15, 65lbs x 15
Seated Triceps Extension 60lbs x 10, 9; 65lbs x 6
Cable Front Raise w. Rope 35lbs x 15, 40lbs x 13, 13
Seated Calf Raise 115lbs x 8, 8; 100lbs x 8

Did a full-body stretch afterwards. For lats I did a straddle with an overhead reach. I think to keep severe stiffness at bay I need...

Bram Wiley

Seated Machine Rows 110lbs x 50, 120lbs x 50 x 2 sets, 160lbs x 20, 170lbs x 20 (explosive!)
PG Chins 40lbs x 6, 45lbs x 4, 3
Chest Supported Rows -- underhand grip 60lbs x 25, 30, 25 (to my chest/upper abs)
Lying Leg Raises +15lbs x 15, +10lbs x 20 (much better doing these slow and controlled)
DB BSS -- front foot on green block 40's x 8 each leg x 3 sets
Natural GHR (contracting the glutes on concentric) x 10, 8, 8

Went for a great run on Saturday....

Bram Wiley

1-Arm Cable Lateral Raise 5lbs x 15, 7.5lbs x 12, 12; 10lbs x 10, 7.5lbs x 12
Military Press 85lbs x 12, 90lbs x 12, 10
1-Arm Standing Reverse Cable Fly 7.5lbs x 14R/L, 10lbs x 10R/L, 10lbs x 12 R/L
DB Flyes (overhand grip) 25lbs x 15, 30lbs x 10
Alt. DB Seated Incline Bench Hammer Curl 25's x 12 each arm, 30's x 12 each arm, 35's x 10 each arm
Triceps Pushdown -- kneeling 35lbs x 20, 40lbs x 20, 55lbs x 20
Farmer's Walk 70lbs x 4 trips x 3 sets

Bram Wiley

Wide-Stance Squats 225 x 10, 235 x 5, 240 x 4, 245 x 4, 250 x 3
Incline Leg Raises x 20, 10, 9
DB BSS -- front foot elevated on a 25lb plate 35's x 10 each leg, 32.5's x 8 each leg
1-Leg Swiss Ball Curl x 20 R/15L, 15 each leg (drove heel into the ball to work my butt more)
Box Jumps (10 blocks + aerobic step) 3 sets of 5
Standing Cable Chops -- straight across 85lbs x 8 each side x 2 sets, 100lbs x 8 each side

Bram Wiley