8/8/11 5pm BACK SQUATS
10x3 @ 93% (170#)

Focused on the back arch and controlling the descent. Some were a little slow out of the bottom but never came close to failing. Getting pretty excited for Total day.

Assistance: 3 sets of ring rows/ring dips (mini band), 1rsf
*Need to be better about writing down my numbers


8/10/11 5pm PRESS
*Did not eat enough today. Forgot breakfast, ate taco salad (steak/veggies/guac/salsa) at like 3pm, but it wasn't 2 meals worth. Thus, presses were pretty heavy.

9x3 @ 93% of 1RM (rounded up to 70#)
Again they were fast but my body got fatigued quick.

Assistance: Speed Squats, 3x12 @ 70#
Weighted Glute Bridges, 4x10 @ 125#
Knees to Elbows, shoulder was pinchy so I only did 2x5

Weighted Front/Back Planks (15#) for 1min, side planks for 40 sec


Ate tuna and chickpeas after. Yum.