Thanks, Dave. the third rep was a beeotch. i let my hips get high and almost lost it forward and hyper flexed my wrists. as i was grinding/stalling in the middle of the rep i heard myself releasing some sort of guttural bleating followed by a teen-voice-changing "c'mon!" as i drove my hips forward. As I racked the weight i noticed a few of my fellow patrons looking on. guess it was kinda loud.
23 Dec Upper push/pull
dwu
PP - upto 225x3
Inc Bench - upto 275x4ish** drop to 225x10
BO row - up to 255x8, drop to 225x8 with 1 second hold
seated DB OHP - upto 75x10
Lat PD - up to 180x10
a few curls and extensions
core crusher super setted with hanging leg raises - 135x20/15, 135x20/20
plank x 1 min
** so the Inc bench 275 x 4ish is a result of an overzealous spotter. he was one of those guys that takes it too seriously and gets all up on your bar and starts assisting your rep before you need it.
so, i felt like the 3rd or 4th rep were where i was hitting failure, but wasn't sure cuz my uber spotter. sheesh dude, get off my effing bar. its a friggin' "spot", not an "assist". GAWD!!!
trouble was, he was the only person in my part of the gym. so, i had to hit him up at 255 and again at 275.