Lifting

Saturday:
Squat(below parallel) 280 3x5, 2x3 Moving weight down next time.

DB Bench
50 1x10
65 2x5
70 1x5
75 1x5
80 1x4(failed last rep)

Cable Crossover inclined
70 3x10

Rope Pushdown
60(heavy setting)
5x5

Seated Calf raise
100 3x10

Sunday:
DB Standing Military Press
50 5x5

Kettlebell Swings 1x20

Clean Push Press Kettlebell 1x5 each arm
AB work