I'll just put up some of my more recent training sessions from last week:

2-8-2011 DE Bench Wave 2 Week 3

Warmup
Rows 5x15
External Rotations 3x15
Band stretching
Foam Rolling

DE Bench
135+80lbs of chain x 6 sets of 3

Military Press
95x5
130x5
145x3
160x3 PR

Face Pulls superset w/ Pushdowns
1 big set for each...didn't bother counting reps



2-9-2011 DE Squat Wave 2 Week 3

Warmup
Rows 3x15
Band TKE's 3x25
Band stretching
Foam Rolling

DE Squats
225+80lbs of chain x 4 sets of 2
225+120lbs of chain x 4 sets of 2

Pulldown Abs / Pullthroughs / Vbar Row
3x15 / 3x15 / 3x15



2-11-2011 ME Bench

Warmup
Rows 3x15
External Rotations 3x15
Band Stretching
Foam Rolling

Close Grip Bench Paused
Bar x 3 x 2 sets
95 x 3 x 2 sets
135x3
185x3
225x3
255x3
285x1
315x4 PR
275x5

BB Extensions paused onto pin 7
95x5
115x5x3

Overhand Rows / Band Pushdowns
3x15 / 100 reps

http://www.youtube.com/watch?v=L_Wpqu_EbU4



2-13-2011 ME Deadlift Wave 2 Week 3

Warmup
Rows 3x15
Band Stretching
Foam Rolling

Deadlift against quad mini's
Bar + bands x 3 x 2
135x3x2
185x3
225x3
275x3
315x3
365x1
405x1
425x1

45deg back raise w/ light band *held each rep at top / Heavy side bends
5x10 / 5x25


http://www.youtube.com/watch?v=Z5K7W0pDdiY