C2W3D1: 2/20/12

Workout after work this session.
Before work I slept for 4 hours then woke-up and slept for 2 more hours.
(Had to take my dogs out and also finish cooking BBQ Ribs interim).
Felt good when I arrived at the gym and surprised on how well I did today!

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
85 x 5

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

Work Sets:
155 x 3
180 x 3
200 x 7 (1RM = 247)

All the sets felt quite easy somehow today.
Goal for the top set was 7 reps and did it easy enough and could probably have done 1-2 more reps if I really wanted to.
I didn’t so I can actually have enough energy for the assistance work and not run out of gas.
Surprised and impressed myself either way!

Assistance Exercises:

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

BBB OHP: 70 x 10
Dips: BW x 10

BBB OHP: 70 x 10
Dips: BW x 10

BBB OHP: 70 x 10
Dips: BW x 9

BBB OHP: 70 x 10
Dips: BW x 9

BBB OHP: 70 x 10
Dips: BW x 6

Fixed my form a bit and think that made the OHP a bit better today.
My arms started burning up by the time I get to the 8th rep on the 2-5 sets.
Still not able to get 10 reps on all the dips but managed to do better than last session!
Rest between each super set was 2-2.5 minutes each.

Kroc Rows
Left Arm: 80 x 20
Right Arm: 80 x 20

Decided that I wanted to challenge myself today and did a 15 lb jump on this!
My goal was to do at least 20 reps on each arm and happy I managed to do it.
Also happy that I did risk doing such a big jump as I REALLY felt this work my body!
Now to decide if I should keep the weight and try to do more reps next session or add more weight and try to get at least 20 reps?!?
I am leaning more towards the latter!