Week 11 Day 1: 12/5/11

Had around 6-7 hours of sleep of poor quality sleep.
Did not have the same energy level I was used to on today’s workout and it showed.
Was hoping for a better session considering today was just a repeat of last week.
Did not even do any of my accessory exercises after my lifts due to fatigue.
Hopefully this will be my last bad workout session.

Pre-workout Warm-ups:

Foam Rolling + Mobility Drills
Standing Ab Pulldown: +100 lbs x (8/8)
Glute-Ham Raise: BW x (8/8)
Seated Good Morning: 160 x (8/8)



Warm-up Sets:
Bar x (2×5)
110 x 5

Work Sets:
153.75 x 5
192.5 x 5
231.25 x 5
268.75 x 5
307.5 x 3

2nd stall on the top set, only able to do 3 reps until I mentally gave up and was exhausted.
My left knee started acting up from sets 1-3 somehow.
Then I just did not have the energy and to push through the last set and racked it after 3 reps.
Very disappointed in myself, another bad squat day.
At least all my reps was full squats this time around!

Bench Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
116.25 x 5
145 x 5
173.75 x 5
202.5 x 5
231.25 x 1

Stalled again and this time badly.
Still same issues, left hip unlocked and lower body loosened up.
This time I can clearly feel being tired and was not even able to rack the bar when I failed a rep.

Bent-over Rows:

Warm-up Sets:

Work Sets:
101.25 x 5
126.25 x 5
152.5 x 5
177.5 x 5
202.5 x 5

Repeated the same session as last week even though I completed it.
Still noticed a slight issue with my right arm/bicep .
Just about felt completely wore out by the time I finished my rows.

Assistance Exercises:

Weighted Hyperextensions:

Weighted Incline Sit-ups: