C3W2D1: 3/18/12

Slept around 7 hours of solid sleep before work.
Got home then walked the dogs and went straight to the gym afterwards.
Felt a little better compared to last weeks session when I got to the gym but still not great (7/10).
Just a decent session.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:


Power Clean Warm-up Set:
95 x 5

Squat Warm-up Sets:
45 x 10
120 x 5
150 x 5
180 x 5

Work Sets:
195 x 5
225 x 5
255 x 5 (1RM = 297)

First 2 work sets felt decent enough.
All sets I felt strong doing but I just ran out of gas on the top set.
Goal was to try 9 reps on the top set and I just managed 5, at least I made the minimum reps.

Assistance Exercises:

BBB Deadlift:
(60% of Training Max)
210 x 10
210 x 10
210 x 10
210 x 9 (w/ belt)
210 x 10 (w/ belt)

Rest between sets are 2.5 to 3.5 minutes.
This really burned my lower back!
Decided to put on my belt for the last 2 sets.
I must be doing something wrong on the 4th rep due to only able to do 9 but I easily did 10 reps on the 5th set!

Hanging Leg Raise:

I ran out of time and I also felt real fatigued by this time and ran out of gas.
Decided to go home and rest.