C3W3D1: 3/25/12

Had around 6.5 hours of sleep but woke-up a couple times, probably due to excitement for the next lifting session.
My left hip was feeling sorta tight on my way to the gym but it went away after doing some pre-workout warm-ups.
Started using White Flood again as a pre-workout stimulant and felt quite well as I got to the gym (8/10).
Decent workout session overall today!

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

Warm-up Sets:
90 x 5
115 x 5
135 x 3

Work Sets:
160 x 5 *
180 x 3
205 x 7 (1RM = 253)


First two work sets felt too easy somehow.
Managed to get all the reps I wanted to do on the top set.
Felt good about today’s bench session.

Assistance Exercises:

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

BBB OHP: 85 x 10
Dips: BW x 10

BBB OHP: 85 x 10
Dips: BW x 8

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 7

2 to 3 min break between each super set.
Used wrist wraps for all sets and decided to belt it on 3-5 sets.
Managed to do more dips this time compared to the last bench session.

Kroc Rows
Left Arm: 100 x 15
Right Arm: 100 x 15


Decided to add +5 lbs again anyways and happy I did.
No pain on my right bicep area while doing it this time around.
Really LOVING doing this lately and cannot wait to someday do my body weight for reps!
Think I could have done at least a couple more reps but my will stopped me after I got to 15.
Think I may keep adding 5 lbs to this as long as I achieve at least 15 reps non-stop.