It's been a long time and I have a lot to catch up on. I will explain that whole business this weekend. Until then, here is today's workout, the one to get me started again.
Dead Bench Press w/1-pr of chains: 105 lbs for 7 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.
4-Board Press: 135x3, 155x3, 175x3
Inverted Rows w/Blast Straps: 2 sets of 3, 4 sets of 2
Barbell Curls: 45x10x3
Birddogs: 3 sets