Friday/Monday Entry #4

I decided to put two workouts into one post. I was originally going to dedicate this post for 

Friday's workout, but Monday was so bad that the workout had to be shared.

Friday:

Squat: 120x5 150x5 175x5 210x5 245x3 175x8

Bench: 100x5 130x5 155x5 180x5 210x3 155x8

P.Rows: 75x5 95x5 115x5 135x5 160x3 95x5

Assisted Work: Weighted Dips 3x8 Curls 3x8-10 Triceps-Ext. 3x8

Monday:

Squat: 120x5 150x5 175x5 210x5 240x5

Bench: 100x5 130x5 155x5 180x5 205x5

P.Rows: 75x5 95x5 115x5 135x5 155x5

Assisted Work: Weighted Hyper-Ext 2x10 Hammer Curls 3x8-10

Weighted Abs: Ab Pulldown 4x15

Squat: Friday's session was alright, I hit every rep and went past parallel...but i noticed that my heels were off the floor towards the last rep of 245lbs. Basically, I was squatting with improper form. I was hoping Monday would be different and I would have perfect squat form. I was wrong again...my squats were even worse. Although I hit every rep on my final set my heels were still off the floor. I was also struggling way too much on the last few reps even if I'm currently on a deload of my real squatting weight (255/260). I might actually consider deloading back to 225lbs since that's a weight I'm confident and I also need more form work.

Bench: I had a fantastic day for benching on Friday. I hit 210x3 very explosively and I'm pretty sure I could have gotten a fourth rep...but I decided not to and follow what my routine says. Because of Friday, I was pumped for Monday's benching session. I also hit a new PR of 205x5 on the Monday prior to Friday's workout, so I was even more pumped. But like always...I was wrong again. I only got 205x4.5 for bench today. I seriously thought I would get all five easily, I was so pissed that I did another set of 205lbs towards the end of my workout. The extra set only granted me three reps. I've also noticed from benching that I can lift more when I'm seriously pissed vs. trying to get pumped on my own.

P.Rows: My rows for Friday were neither good or bad, they were mediocre. I reached all my reps for each set with little struggle. I was expecting the same for today. I got all five reps for my last set but technically I only got three. For the last two reps of 155lbs I wasn't able to bring the bar all the way to my lower abs. I might actually consider deloading 5lbs for this lift as well, since I've been doing 155/160 for 2-3 weeks now with no progress.

Assisted/Ab Work: They went well like usual. My biceps on Friday literally felt like they were going to pop since I decided to do 5x8-15 vs. the traditional 3x8-10. Other than my biceps work, there isn't anything else worth mentioning.