Monday 4/11 - Dynamic Effort Upper
DE Bench........270x3x8
DE Press.........168x3x8
Barbell Curl.....110x8x3
DB Conc Curl...35x15; 30x13; 25x15
CG Bench........225x5x3
Tuesday 4/12 - Dynamic Effort Lower
DE Squat.........405x2x8
DE Deadlift......435x1x8
Goblet Squat....25x16x3
Band GM..........3x16 green band
Band Crunch.....3x16 green band
Thursday 4/14 - Max Effort Upper
Pin Bench.........330x1; 340x1; 350x1; 365x1; 330x3 <-- moved pins up to my sticking point, 4 or 5 inches off the chest
DB Bench.........70x12x4
DB Row............110x12; 85x16
Rolling DB Ext...45x15; 35x15; 35x11
Friday 4/15 - Max Effort Lower
Rack Pull........550x1; 565x1
Pin Squat........330x5x3
Split Squat......BWx12x3
Band Crunch.....3x12 purple band
Hurt my sternum trying weighted dips on Monday, seems like costochondritis. I'm going to lay off dips a while and use close grip bench instead, probably with some band tension to really make it a triceps movement. Rack pull 5RMs may have run their course. I got 550 for one, and I couldn't do a second rep of the planned five. I added some weight and did a max effort single at 565.