A: Back Squat - 4 @ 70%, 4 @ 80%; 4 @ 85%; rest 3 min b/t sets
B: Bench Press - 2 sets of 4 @ 80% and 90% of 1RM; rest 3 min b/t sets
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5 sets for total reps of:
Max effort OHS @ 95# - fast up and down reps, rest as needed b/t sets
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5 sets of total reps of:
Max effort Ring Dips - fast up and down reps

A: 165, 175, 190, 200 - these were tough after a 10 day rest
B: Did 2 sets of 4 reps at 80% - 130; was only able to get 2 reps of 90%- 145 so I went down to 135 and got 3 reps
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95# OHS is about my max so fast up and down wasn't going to happen at that load....so I lowered it to 85# only got 3 reps, so I went down to 75# only got 4 reps and not very fast, so I went down to 65# for the last three sets...got 10, 12, 14.
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Ring Dips - 15, 11, 9, 7, 7

Everything was really tough after taking about 10 days off