C3W1D3: 3/16/12

Decent 7 hour sleep before work.
Straight to the gym after I walked my dogs and dropped my son to school and felt fine like the past couple other workout days without stims. (6/10)
Right before I arrived at the gym I had this weird left hip throbbing pain.
It did not hurt bad just more of an annoyance and I do not think it hindered my lifts today.
I may either start taking caffeine pills or just start using White Flood again next workout week because I am not liking this energy level and performance I have been having this first week of this cycle with no stims.
It has been 2 weeks since my last dose of White Flood anyways …

Side note.
I was watching a trainer teach someone how to do squats while doing my warm-up sets.
I only noticed because she rudely grabbed the two 5 lbs plates I had setup for me to use on the power cage without asking if I am using them … (Yes lady, I had all my weights properly setup so I don’t have to run around the gym looking for plates that I will need so you can grab them your self without asking!)
I didn’t cause a scene and just grabbed 2 other plates that I will use on the machines next to me that no one was using. (Yes lady, you could have grabbed this same 2 plates that no one else was using on the machines no one else was using next to the power cage that I am using!)
What caused me to shake my head was how she was making her do quarter squats!
After a couple of sets with 5 lbs plates she gave the poor girl a manta ray!
The trainer herself look like she has a nice body despite her older age but makes me wonder what she really knows teaching someone crappily how to squat …

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Dynamic Stretching

Main Lift:

Bench Press

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
95 x 5

Bench Press Warm-up Sets:
45 x 10
90 x 5
115 x 5
135 x 3

Work Sets:
150 x 5
170 x 5
195 x 7 (1RM = 240)

First 2 work sets felt easy enough.
Top set began decently well then I think I just ran out of gas.
Goal was to get 9 reps on the top set but only able to push 7 reps only.

Assistance Exercises:

BBB OHP superset with Dips
(60% of Training Max)

BBB OHP: 85 x 10
Dips: BW x 7

BBB OHP: 85 x 10
Dips: BW x 5

BBB OHP: 85 x 10
Dips: BW x 5

BBB OHP: 85 x 10
Dips: BW x 5

BBB OHP: 85 x 10
Dips: BW x 5

2 to 3.5 min break between each super set.
Really worn out when I had to do the body weight dips portion after the BBB OHP!
Did the 1st 3 sets of BBB OHP with just wrist wraps and it was tough to do after the 5th rep.
Decided to put my belt on for the 4th and 5th sets and made it so much more bearable to do.

Kroc Rows
Left Arm: 95 x 15
Right Arm: 95 x 15

Decided to add 5 lbs more since the last time I did this.
Really aiming for 20+ reps on each arm but I guess I am just sucking on everything this week.
(In all honesty I think I could have had the 5 extra reps but my mind wouldn’t let me … )
Think I will keep the same weight next session until I at least do 20 reps minimum before I progress to 5 lbs more.
I did had some people around me look lat me like I was some weirdo while doing this though …