CFWU x 2
Squat : 230 x 5 x 3
Bench: 145 x 5 x 3
Pwr. Clean: 95 x 3 x 5
Weighted Dips: 30# x 3 x 8, 8, 4
OHS: 95 x 5 x 3
Rows: 115 x 4 x 8
With the exception of the squat, I pretty much blasted through this whole workout today. The squats were feeling pretty heavy no doubt from the lack of heavy weight used over the past several weeks but I think I can adapt to this quick if my calories are up. The OHS and PC just felt solid. I think im really starting to get my form down on the power cleans, I could really feel the weight moving fast after hitting my thighs and my arms did not bend early.
My benching strength is just poor and I hope to really get this up. I'm really hoping for a 200+ bench after a few more months, hopefully before the years end.
Diet wise... that's a different story. Im feeling more pudgy then normal and I'm sitting at 151. But that's entirely due to my rather poor food choices. It's only temporary, for at least 6 weeks maybe 8. I just want to gain at least 10 lbs fast and worry about composition later.