OGK's return

Lol I decided to start posting my workouts again, I got lazy. Anyway looked like they torn down my previous thread (probably cuz of inactivity). For anyone who is happening to wonder how the lifting has been, it's been pretty good. Anyone that remembers anything from my old log will see some things improved, mainly squat . My workouts are on a three day split Mon-Wed-Fri, this is for football summer workouts. I'm just following what I'm supposed to do there...

What we are supposed to do is our 4 core lifts, on EVERY time we come (m/w/f). Our core lifts are Bench - Squat - Deadlift - Powerclean. Normally I do 3 per day, and usually the deadlifts get left out.
Each week varies in reps, but it's always 3 sets for each. Last week was 3x3 and I'll post that as well as monday's which was 3x5 reps.

Friday, June 25th
Flat Bench Press: (135x5 warmup) -195x3, 195x3, 195x2.5
Powerclean: (135x5 warmup) - 165x3, 165x3,165x3
Shrugs (Trap bar): 225x6, 225x6,225x6
Lat Pulldown: 150x6, 150x6, 150x6

Monday, June 28th
Flat Bench: (135x5 warmup) - 185x5, 185x5, 185x5
BB Squat: (135x5 warmup) - 275x5, 275x5, 275x5
My form might have been a little shaky on last rep of the sets, but generally were good.
Tricep Bar overhead extension: 77x6, 77x6, 77x6, 77x6
Alternate DB Curl: 45's x 5, 45's x 5
Shrugs (Trap bar): 225x6, 225x6,225x6

O.G.K. - Over Grown Kid

Welcome back, OG- I doubt your other thread was torn down, you can just adjust the date range of topics you want to view in any forum if you want to find it again.
Nice numbers there- But here's an idea. If your deadlifts tend to get left out, why not rotate the order of the exercises a little to make sure you hit them once in a while? Deads are great for building size and strength, try not to leave 'em behind.

Thanks for the tip I'll try to rotate them in (the only thing is that I fear doing heavy squats/deadlifts even though I need to do them because after lifting we have to do agility drills and/or endurance stuff. Doing heavy lower body lifts hurts me when running at times so sometimes I skip but I'm trying not to.

Wednesday - June 30th
We had to "test" today. There was a station with 135 and 185 flat bench so I did the 185.

Flat Bench: (135x5 warmup), 185x8 (test), 185x6, 186x6 (just did those last 2 as working sets even though I normally use a bit more+lower reps)

Tricep Bar overhead extension: 77x6, 77x6, 77x6, 77x6 -- i like triceps

Lat Pulldown: 150x6,150x6,150x6

Powerclean: 165x3, 165x3, 165x2

Then we did some running..

-Warmup Lap
-Agility Drills
-20 meter sprint x 5-6 (not sure)
-40 meter sprint x 4
Cooldown lap

O.G.K. - Over Grown Kid

I hear ya. I don't think I'd like to do any running after some heavy deads either.