October 3, 2011 Upper

• BB Flat: 275*3 280*2
• BB Flat G.S: 275*3/185*15/135*12
• Pullups: 70*3
• Pullup G.S: 70*2/ BW*7
• Push Press: 185*3 205*2
• Kettlebell circuit (10 swings/ 10 rows/ 10 squats 15kg): 3
• Ab Wheel: 12

Alright here's the deal, my core and especially my lower back is absolutely demolished with soreness.  Didn't do the conditioning workout yesterday, and I'm not back squatting or deadlifting this week, I'll do a substitute for them.  As for this session I had a great spotter, so I did giant sets at the end of the benching workout.  I also tried it with pullups, felt good man.  Did a little alternative with my conditioning work since a staff member was doing a free kettlebell demo with some people I hopped in.  Good times.