August 4th, 2011 - Session#:158

Week 1 Workout 3
Weight: 188.8 lbs
Time: 1 hour
Bench Press
Warmup: Bx5, 95x5, 120x5, 145x5
170x5 - oops, should've been x3
195x3
215x3
Heavy Singles: 3x195
Bench Press w/ Lots of Chains
140+chainsx5
155+chainsx5
170+chainsx5 - had some help on 4th, then fifth was pretty good, next to no help.
Rope Pushdown
90x10
100x10
100x10 - used my chest on the last few.
Dumbbell Rows
50x10
60x8
80x6
Conditioning
Biking
Notes: Workout Notes
Bonus: External Rotation

I've started thinking about my meet lifts. On bench press, the heavy singles with 195 were easy today, so an even 200 opener should be no problem (though I will have to move the weights to kilos, so it won't be 'that' even :/ ), 215/220 for 2nd, and 230/235 for 3rd.

Also, I'm training with the London Powerlifting Club tomorrow for deadlift! Going all the way across town, should be good!
-Aaron __________________