5x5 series 7 day 3

dynamic stretching
squat 140, 160, 185, 210 x 5, 235 x 3, 185 x 8
bench 100, 115, 135, 150 x 5, 170 x 3, 135 x 8
row 90, 105, 120, 135 x 5, 155 x 3, 120 x 8
curls 65 x 4s x 8r
abs 2 x 12 knee hugs, 12 lhs, 12 crunches, 12 chinnies

-squat: bar speed was decent and felt fairly solid with 235
-bench: no problemo
-rows: 155 was heavy... its tough not to cheat a lil on these
-barely made the curls, last rep was a real grind - go to 3 x 9
-go to 3 sets for abs