C2W1D3: 2/10/12

Another workout after work but at least I had a decent 7 hours sleep before.
Felt decent enough and not tired when I arrived at the gym to start my session.
Fairly decent session but could have been better.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Sets:
Bar x (2×5)

Power Clean Warm-up Set:
80 x 5

BP Warm-up Sets:
Bar x (2×5)
90 x 5
110 x 5
135 x 3

Work Sets:
145 x 5
165 x 5
190 x 8 (1RM = 241)


First 2 sets felt very light somehow.
Goal for the top set was 9 reps but I just ran out of gas.
Decent session overall.

Assistance Exercises:

BBB OHP superset with Dips
(50% of Training Max)

BBB OHP: 70 x 10
Dips: BW x 9
–
BBB OHP: 70 x 10
Dips: BW x 8
–
BBB OHP: 70 x 10
Dips: BW x 7
–
BBB OHP: 70 x 9
Dips: BW x 7
–
BBB OHP: 70 x 10
Dips: BW x 7

This burns my arms after the 8th rep on each set.
Rest time was 1-3 minutes between each super set.
Think I should have taken a few extra seconds rest on the 4th set so I could have completed the 10th rep.
Still having difficulties getting 10 reps on the dips with my arms on fire.
Also decided to put on my wrist wraps for the 2-5 sets due to my wrist starting to hurt somehow.

Kroc Rows
Left Arm: 65 x 23
Right Arm: 65 x 23

No right bicep issues this time.
Felt good to do but just tough.
Goal was 30 reps but ran out of gas.