Days 3 & 4

Day 3:  This is my rest/skill day.  I did a lot of handstand push ups, pull ups, and ring dips.

5x20 Butterfly pull-ups

5x10 handstand pushups

5x15 ring dips

5x10 dead hang pull ups

5x5 handstand pushups

5x10 ring dips

Day 4:  Squat and Bench Press

Squat:

2x5 @ 45

1x5 @ 95

1x3 @ 135

1x2 @ 185

3x5 @ 235

Bench Press:

2x5 @ 45

1x5 @ 95

1x3 @ 135

1x2 @ 165

3x5 @ 185

4x10 Narrow bench @ 135

My squats were better on day 4 than on day 1 and the working sets for bench at 185 felt good too.  I'll definitely be able to go up a little next week.