I took wednesday as a scheduled deload day and just did some stretching and foam rolling.
Saturday was supposed to be another deload day, but felt pretty good and didn't want to waste a good day so I still did some work.
Stiff Leg deads:
315 X 3
405 X 3
495 X 3 Double over hand on the first two, then the grip was done
545 X 3 used straps on this set
Dumbell Row with 150's: set of 10, 15, then 20 reps per arm
Pull ups: bodyweight X 4, X 5, X 5
hanging leg raise: 4 sets of 10
Foam rolled my back and stretched for about 20 minutes later in the day. Good workout.