5x5 series 7 day 3

What a shitty workout! Crap form on the squats and a puss-out on the bench. My tris and traps were still sore from push-presses and my calves were still sore from jump rope. I also had a somewhat rich brunch.

dynamic stretches
squat 140, 160, 185, 210 x 5, 235 x 3, 185 x 5
bench 100, 115, 135, 150 x 5, 135 x 8
rows 85, 100, 115, 130 x 5, 150 x 3, 115 x 8
curls 65 x 3s x 8r
ab circuit 4 x 10 sprinter sit-ups, 10 leg raises, 10 hip raises, rest 1-2min

-235 x 3 was really shitty, my form went to shit and I thought I wasn't going to make it.
-155 x 5 was fuckin hard in the bench. I didn't even try to go for 170 x 3 as planned.
-Resetting both squat and bench to series 6 day 1 next time to be on the safe side.
-Rows were done Pendlay style and are still continuing to improve.
-Go for 4 x 8 for curls and 2 x 12 for ab circuit (w4sb has 2-3 sets of 4 exercises 10-20 reps each).
-Pissed!