5x5 series 9 day 3

dynamic stretching
squat 145, 170, 195, 220 x 5, 250 x 3, 195 x 8
bench 105, 125, 140, 160 x 5, 180 x 3, 140 x 8
row 95, 110, 125, 145 x 5, 160 x 3, 125 x 8
A1. hammer curls 30lbs DBs 3s x 8r
A2. ab circuit - 2 x 10 v-ups, 10 sprinter sit-ups, 1min plank
hung from the chin-up bar a bit

-a little forward lean on squats, speed was ok and depth was good.
-180 was a bit slow, form could be better i.e. scapula pinched, bend the bar and ass barely touching the bench.
-160 was ok on the rows, not explosive
-curls were easy abs were hard. go to 3 x 10 for curls and 3 sets for ab circuit.
-no issues with the upper right glute today.

Later: bike ride to the liquor store and back, half hour or so. about 5min down hill 5min at the store then 20 getting back. 3.77 miles 414"