Phase 3 / Week 4 to USAPL Men's Nationals

Monday
Squat - Bar x 6 x 2 sets; 121 x 6; 165 x 6 x 2 sets; 285 x 5; 341 x 4; 407 x 3 x 2 sets; 456 x 3 x 3 sets; 485 x 3 x 2 sets
Abs
NOTES: Felt pretty good tonight considering my low back has been tight since Friday. Looking forward to getting in my gear next week.

Tuesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 235 x 5; 280 x 4; 325 x 3 x 2 sets; 375 x 3 x 5 sets
Rolling DB Ext - 45 x 10 x 2 sets; 60 x 10; 85 x 6 (PR weight)
Tricep Pressdowns - 10 x 4 sets
Rear delts - 20 x 10; 25 x 10; 30 x 10
NOTES: Good quality workout.

Thursday
Deadlift (all sumo tonight) - 165 x 6 x 2 sets; 275 x 5; 341 x 4; 407 x 3 x sets; 485 x 3 x 5 sets
Pull ups (palms in) - 6 x 3 sets
DB Curls - 45 x 10 x 3 sets
Abs
NOTES: I switched back to sumo tonight to let my low back rest. It felt really strong too!

Friday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 205 x 6; 255 x 5; 300 x 4; 350 x 3 x 2 sets; 395 x 2 x 3 sets
NOTES: I felt a slight pull in my left pec on my 3rd set so I shut my bench workout down.
Tricep Pushdowns - 10 x 3 sets
Lat Pulldowns - 10 x 2 sets
Hammer Curls - 10 x 2 sets