5 minutes bike warm up
Front Squats
Warmup - 65x5, 85x4
Worksets - 105x5x3 120s rests
Picked up some tips from the Squat Rx series on youtube. Good sets, good depth on squats, good form throughout.
Bench Press
Warmup - 75x5, 100x3
Worksets - 110x4x3, 110x2 180s rests
Missed the last rep. Maybe I could have made it if there was a spotter but it didn't feel good so I didn't chance it.
Seated Rows
Worksets- 140x5x5 75s rests
Still the last two reps with bad form (using the lower back to get momentum). It will come.
Food for the day - Cals 2180 - 46%F, 16%C, 42%P
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