Phase 3, Week 3

Monday
Squat - Bar x 8 x 2; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 5; 365 x 3; 425 x 3 x 2 sets; 455 x 3
RDL's - 225 x 5; 225 x 8; 275 x 8 x 2 sets
Good Mornings - 225 x 5 x 3 sets
Abs
NOTES: Trained at my old gym in Mississippi with Walter and Rich. Good to see a lot of the old gang. Good workout too!

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 260 x 5; 310 x 4; 355 x 3 x 2 sets; 390 x 2 x 2 sets (no spot); 390 x 2 x 2 sets; 405 x 2
Incline Bench - 135 x 6; 185 x 6; 225 x 5 x 3 sets
Rack Lockouts (pinky on ring) - 315 x 3; 405 x 3 x 2; 315 x 6 x 2 sets
Super Set - Flys / Tricep Pushdowns
Super Set - Lat Pulldowns / Rear Delts
Abs
NOTES: I need to get my rack lockouts stronger!!

Friday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 4; 495 x 2 x 5 sets
Squat - 315 x 2...done
NOTES: Sort of strained my back or something on first set of 2 at 495. Pushed through the rest of the deadlift but that was it for tonight.