Week 8 Day 3: 11/18/11

Decided to workout today after work.
Good session overall. No stalling and finally did a 300 lbs Squat!
Almost decided not to go today but happy I did as today’s session will be a good motivator for my Police written exam tomorrow!

Pre-workout Warm-ups:

Foam Rolling
Mobility Drills
Standing Ab Pulldown: +90 lbs x (8/8)
Glute-Ham Raise: BW x (8/8)
Seated Good Mornings: 155 x (8/8)



Warm-up Sets:
Bar x (2×5)
100 x 5

Work Sets:
146.25 x 5
182.5 x 5
220 x 5
256.25 x 5
300 x 3 *PR*
220 x 8

Great squat session!
Made it to the 300 lbs Squat Club finally.
Top set was difficult to do as expected and hope I can manage it better for the next session on Monday.
Otherwise, I am actually happy with my form this time.

Bench Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
110 x 5
137.5 x 5
165 x 5
192.5 x 5
226.25 x 3
165 x 8

Same session as last Friday due to stalling on the PR set on Monday.
I think I did the lift better than last week but my body needs to stay tighter, specifically my lower body.

Bent-over Row:

Warm-up Sets:

Work Sets:
97.5 x 5
121.25 x 5
145 x 5
170 x 5
197.5 x 3
145 x 8

Good rows today.
Somehow the top set didn’t feel as difficult like I normally has been on Friday sessions.
Still heavy but seemed to be more manageable today.

Assistance Exercises:

Weighted Dips:
Warm-up Sets: BW x 5
Work Sets: +60 x (4/3/2)

Barbell Curls: 
Warm-up Set: none
Work Sets: 80 x (8/7/5)

Tricep Extension:
Warm-up Set: none
Work Sets: 65 x (8/6/6)