Training has been going great as of late and I'm feeling real close to 100%.  I can almost taste that platform!!  Just want to share a couple of workouts I had last week that were great. 
Saturdays squat and deadlift workout looked like this.

Box squat w/ avg bands (add ~ 140lbs at the top) 135lbsx2 185lbsx2 225lbsx2 275lbsx2 300lbsx1 315lbsx1 PR 325lbsx1 (465lbs at top w/ the bands) PR 225lbsx5  These felt great and my squat feels stronger than ever.  Could've went heavier but want to be smart and work up gradually.  Those bands are intense. 

Rack pulls from below knees w/76lbs of chains 135lbsx2 185lbsx2 225lbsx2 275lbsx2 315lbsx2 365lbsx2 405lbsx1 (~480lbs w/ chains) 315lbsx5 
These felt great and again, I could've gone much heavier but want to be smart and work up gradually. Moved these pretty fast. Think I'll be good for a 600 pull before you know it.

Bulgarian split squat 52lb kb offset 3x8-12 w/ pause

Glute ham raise  avg band 3x10-12   Pulled the band over my shoulders.  Glute hams w/ band tension are killer.  I've done these with an average and light band for reps recently.

Band one leg curl avg band 2x8-12

Long strap reverse hyper +180lbsx~20 +230lbs 2x15-20

Rotating side bridges, offset farmers carries, calves

Overall great workout.  I'm feeling stronger than ever and all of the glute and stability work I've done during my time off of heavy bilateral squatting and pulling has definitely paid off! Here are a couple of vids from the workout. 

A couple days before this workout, I had a great upper body session and hit a 205 overhead press before just missing 215.  I've really been focusing on getting my overhead strength up as its something I feel that I need since I haven't focused on it in awhile.  Should be interesting to see how it helps my bench. 
Workout looked like this.
Thursday
Seated Military Press off rack 135lbsx1 155lbsx1 185lbsx1 205lbsx1 PR 215lbs miss 205lbsx1 175lbsx5 PR

Close Grip 3board press 185lbsx5 225lbsx5 245lbsx5 265lbsx5 185lbsx5  Didn't push these real hard but felt pretty good.

Chest supp row +45lbsx5 +70lbsx5 +90lbsx5 +115lbsx5 PR +125lbsx5 PR +115lbsx5 +45lbsx8 ( I say plus because the lever has weight and a strong angle of pull)  Felt strong on these today

One arm pulldown 70lbs 3x8

Incline db press 95lbs 2x12 PR 97.5lbsx8  Good reps here.

Chest supp Y  2x12 I 2x20

Low  cable cross  3x8

Db arc row  3x10-12     
One arm rev curl  3x8, one arm cable curl  2x8
One arm overhead extension 3x8-10, band pushdowns 2x12-15
Ext rotation at side 30lbs, 25lbs 2x8-10

Overall pretty good workout. Feeling good and strong.  Excited to keep going at it and hopefully get into a meet this winter or spring.  I'll keep you all posted on my progress. Definitely feels amazing to squat and pull heavy again. 

This may come as a surprise to some people but guess what?  We have known what works for getting people into great shape for years and years.  There really is no hidden secret on how to get into great shape.  The only thing that has changed and continues to change is that there is more and more stupid and senseless misinformation that comes out, ultimately making it harder for those who don't know to figure out what they need to do.  Today, I'm going to give you one giant piece of advice that is guaranteed to help you make progress with whatever your goals may be.  GET STRONGER!!!

Strength is the one physical quality that will have positive effects on pretty much every other physical quality.  It will make you faster, jump higher, improve cardiovascular performance, prevent injury, improve power output, improve quickness, better coordination, build more muscle, lose more fat, increase bone density and the list goes on.  On the contrary, spending too much time on a quality like aerobic endurance can have negative effects on strength and other qualities (if not programmed properly).   Strength is the root quality that needs to be developed regardless of goals, plain and simple!

So, forget all of the garbage.  Forget about counting your calories down to a t (unless you need to for some specific reason of course, i.e. bodybuilding show), forget about worrying about how many calories you are burning during a workout, forget about what the latest magazine said about the "new" workout that will shed 20 pounds in 2 days, forget about what the  skinny fat self proclaimed commercial gym "expert" says about the 20 supplements and 30 hours of cardio you supposedly need to do every week, forget about what your friend's dad's doctor told him about exercise and focus on getting stronger.  Set some goals in the big bang exercises.  Try to add 20 pounds to your squat or deadlift.  Try to do 10 pullups with your bodyweight.  Try to press or row 10 more pounds.  Add another plate to the sled.  Push the prowler for 2 more rounds with ten more pounds.  Push yourself past limits and gain STRENGTH.  If you do this, you are guaranteed to make progress and get results.  You will build more muscle, you will lose more fat, you will perform better on the field, you won't get hurt picking up a pencil and you will grow stronger as a person both mentally and physically. 

If you feel lost with your training, simplify things.  Just get stronger!!!  And like I always say, consult a qualified professional to at least set you on the right path with programming and technique.  LIVE STRONG BABY!!

Thats Samantha. She has built a rockin body by pushing herself past limits and striving to get stronger.  Shes not lifting 2lb pink dumbbells, performing endless hours of cardio on the elliptical or starving herself to be "skinny."  Shes lifting heavy things and breaking goals and personal records.  Thats close to 200 pounds shes pulling there and she does the same with squats; not to mention knocks out around 8 bodyweight pullups and around 30 pushups.  The results? An awesome body that is strong, fit and functional that many set out wanting when they begin their workout journeys.  The recipe is there for you folks, you just gotta make it happen!!