I forget what I did on Friday, but I wasn't with it and felt like a change. I'm going with ladders until they peter out for me. On a weekly basis I aim to do 2-3 squat sessions, 2-3 bench sessions, and maybe 1 deadlift session. Its going to be free form with to goal of getting those in.
Band dislocates
C2 Row 5min - easy
Bench 135x5, 155x4, 185x3, 205x(1, 2, 3) x 3, 4 - solid, repeat then move up
Chin/pull-ups sets of 3-5 between most benches
DB Row 70x5, 80x5, 90x5, 100x5x3
Hike 30min with 30sec jogs every 4min
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