This was a light workout to get the feel of full body training. I was a bit unsure how to approach the whole thing so I just went through it trying a bit different weights and reps.
Warmup: 5 minute jog/run on the treadmill
4 x 176 lbs - 6 x 176 lbs - 8 x 154
8 x Bodyweight - Short rest - 8 x BW - 6 x 22 lbs - 4 x 33 lbs - 4 x 22 lbs
Legpress (I go deep and strict on the legpress)
20 x 220 lbs - 15 x 330 lbs
8 x 220 lbs - Short rest - 6 x 231 - 8 x 198
6 x 220 - 6 x 308
This was it for day 1 with full body. After this I sat down and went through the whole thing and tried to organize it better. Taking out this I thought did't work and kept what did work.
The deadlifts are getting better. Mostly what keeps me low is my technic and gripstrenght.
The squats both front and back has to get better. This is not acceptable. I feel I have more to give, but also here I feel my technic is lacking.