Band deads

Used the squat bar and jump stretch with monster mini bands: 5 sets of 2 with 375.
Zercher squats: 255ish X 4 sets of 6
Hip bridges against 2 blue bands: 4-5 rounds of 3-5 reps (my hamstrings would cramp up after about 3 or 4 reps. If you want to get a visual check it out on our Spud Inc facebook page.
Supermans with Spud Inc suspension straps: 3 sets of 15.
Foam rolled a little, stretched with a band, and used "The Stick" for a while.

Monday Bench Training

Bench to the chest:135 X 4 sets of 10, 225 X 3 sets of 6, 315 X 2 sets of 3, 365 X 2 sets of 3
Added a 2 board for the rest of these sets: 405 X 2, 455 X 2, 495 X 2, 545 X 1 (this may be a first but I can't really remember)
4 board press: 495 X 5, 545 X 5
Triceps pushdowns with bands: 5-6 sets of 15-20.
This workout went pretty well as the heavier weights aren't feeling like a ton anymore.
Shoulders are feeling it now, Probably from benching heavy twice a week for the past two weeks. Most likely take this Thursday as a recovery/pump up day.
Looking forward to getting smashed on Wednesday! I have some spud suggested plans for helping the deadlift.

Friday and Saturday

Thursday upper day: floor press: 4 sets of 2 with 375, 415 X 1, 435 X smashed.
KB Double snatch: snatched each kb for 6 (16,20,24,28,32) and sucked on the 40 kilo for only 3, then did a ladder from the 32 to the 20 Kg all for 6 resp.
Bent over row: 5 sets of 10 with 315
Chain triceps ext: 1 chain X 10, 2 chain X 10, 3 chain X 2 sets of 10, 2 chain X 2 sets of 10
Cris-cross band pushdown with monster minis X 10 superset with rear delt db raise (40 lbs X 8)
Foam rolled a little afterwards.

Saturday: I would call this a fairly worthless workout, but I learned I need to move my hands in a little to keep the bar from rolling down my back.

Deadlift breakdown

Mid-point test night for deadlifts
Deadlifts: 405 X 1, 495 X 1, briefs on from here out: 585 X 2, 635 X 2, 675 X 3 sets of 2. first set was o.k. but not great, the second set was the best and felt good, the third set I used straps and my form sucked and it was sloppy. I will take it though.
Weighted sit-ups on flat bench: 35 lbs, X 10, 60 lbs X 10, 80 lbs X 2 sets of 10
Reverse hyper: 2 sets of 20 with 800.
Prowler: we had 3 guys trading off with 1 plate on for 2 laps 2/3 of a mile.

So my deadlift has not been moving up in a long time so I decided to make n effort to work the stuff that makes my pull suck.
I felt like the majority of my posterior chain was lacking so that was the target. Here is the body part I was targeting and the exercised I used to smash it.

Hamstrings: Glute Hams (which I literally have never done consistently)
Stiff Leg Deads
Romanian Deads

Mid-Back (erectors and lats): Romanian Deads
One arm DB Row

Low Back: Stiff Legs from the floor and standing on 3" box
Romanian Deads
Suspended Good Mornings
Heavy Reverse Hypers

*Things I noted based on comparing past deadlift workouts and tonight's workout: My speed from the floor improved. The middle of the deadlift (where I normally miss and round my back and shoulders) was solid. My top end lock out needs more work to have a strong finish.
Remedy: A solid dose of upper back work in addition to the previous 6 weeks of what I call "Hate Workouts" (because I hate all the exercises I chose to do). This means a lot more double KB snatch, shrugs, and upright row-like exercises. The plan right now is to do another 4-6 week week point training cycle and repeat tonight's workout (hopefully with heavier weights and cleaner reps).

-Time will tell

Monday

Bench with squat bar and monster mini bands off a 2 board: 235 X 2, 325 X 2, 375 X 2, 415 X 2
Cambered bar floor press with bands (used a squat box to lay on in the mono): 1 blue and 1 plate X 5, blue and 2 plates X 4, X 5, 2 blues and a plate X 3, X 4. These were pretty hard with the 2 blues.
One arm band pushdown: green X 3 sets of 15-20 per arm
Biceps DB curls: 1 set of 15 with 25's
Machine biceps curl: 1 drop set of 40 reps

Saturday Squats

Squats with Buff Bar: 235 X 5, 325 X 2 sets of 3, 415 X 2 sets of 1, (briefs on from here out) 505 X 2, 595 X 2, 685 X 2, 735 X 2 sets of 2. These were not the fastest or cleanest but they got up.
KB close stance squats: 24,28,32,40,48 kilo all for 8 reps then a dropset from the 48 to the 24 for 5 reps each nonstop.
And that was that...plan to do about the same next week.

Thursday's upper workout

Floor Press with Squat Bar: worked up to 325 X 4 sets of 5, then 375 X 2, and 415 for a hard fought single. I am not sure, but this may be the first time I floor pressed 415....
Cambered bar Close grip modified floor press off a box with blue bands over the bar: 1 plate X 5, 1.5 plates X 5, 2 plates X 3, X 4
Weighted dips: 72 lb KB X 3 sets of 8, then no weight X 15
Hammer row: 3 plates X 5 sets of 8

It was a good workout