Update

After about 13 months of non heavy lifting i have been doing heavier lifting the past few weeks

my last 3 workouts-

BW@205

Thursday-
Pause box squat
315x5,5,5

GHR
5x5

Leg Press
5x5

Abs

Saturday-

Bench 
255x5

Savickis Press-
135x5,5,5

Incline DB press
90'sx6,6,6,6

DB JM Presses
4x10

Weighted pushups
4x20

Tuesday
Conventional Deadlift
365x5,5,5

DB Rowz
115'sx6,6,6,6

Rear delts
4x8

DB Holds
Rowing Sprints