Week 11 Day 3: 12/10/11

Made sure I ate enough food the day before and was actually able to get at least 8 hours of sleep for once!
Decided to only do foam rolling and mobility drills again also but took an extra effort to loosen myself up real well.
Think this all helped as I risked attempting for a 315 lbs 1×3 squat today and succeeded!
Felt real good all day after this workout ending week 11 of Mad Cow with a personal milestone!

Pre-workout Warm-ups:

Foam Rolling
Mobility Drills
Standing Ab Pulldown: none
Glute-Ham Raise: none
Seated Good Mornings: none

Lifting:

Squats:

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
315 x 3 *PR*
231.25 x 8


Awesome squat session.
1st time squatting 6 plates and succeeding even though I was failing on the last 2 attempts of 307.5 1×5 squat.
Someone noticed that I was leaning forward a bit and suggested raising the safety bars a bit, just in case I do drop the bar, and keep my chest up more which helped.
Only thing I was not happy about was my not so parallel squats on the last set. Think I didn’t give myself enough rest in-between sets for that one.

Bench Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
113.75 x 5
141.25 x 5
170 x 5
197.5 x 5
231.25 x 3
170 x 8


Just repeated last week’s session again and felt like it went better this time.

Bent-over Row:

Warm-up Sets:
none

Work Sets:
101.25 x 5
126.25 x 5
152.5 x 5
177.5 x 5
207.5 x 3 *PR*
152.5 x 8


Looks like my right arm issue is getting better.
Not fully healed yet but didn’t bother me as much today.
Don’t think my 1st set look alright but I think I did better on the rest.

Assistance Exercises:

Weighted Dips:
Warm-up Sets: none
Work Sets: none

Barbell Curls: 
Warm-up Set: none
Work Sets: none

Tricep Extension:
Warm-up Set: none
Work Sets: none

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