week 14, day 1

Week 14
	Bench Press	4x3	105-115	105, 105, 110 x1, 110 x1, 105 x2	video
	Reverse Band Press	4x2	120-145	115, 125, 125, 130	video
	Back Squats	3x3	95
		2x3	115
		2x3	135
		1x3	155
		6x2	170-180	170, 170, 170, 180, 180, 180	set 3, 4, 5 video
		1x Max reps	155	10
	BentOver Rows	3x12		75, 80, 80
	Sprints	6x100m		did :18 bike sprints, rest 1:42, x6	light dynamic stretch and warm up first

i dedicated more time to my warm-up, raised the bench up to a better height for me to unrack the weight... felt so good and ready to slay the bench.  didn't happen.  all sets, inc. fails in the video.

first time ever doing reverse band bench, i totally wimp out during the end of the lift.  need to keep speed and power in mind.

squats felt great,  pretty happy with 155# for 10.

the past couple days, my feet have been hurting pretty bad (something i experience time to time), so i replaced the 100m sprints with :18 all-out on the assault bike.  hit it every 2:00, x6.  actually felt pretty good.  i'd say my average wattage was about 480-500 the first couple sets, then 460-480 the others.

i got home from working out and felt completely trashed.  i thought for sure i was going to wake up sore as fuck.  instead, i slept like a baby, woke up well before my alarm, bright eyed and bushy tailed, and not the least bit sore.

[video is ordered squat-bp-banded bp, not in the order completed]