Upper back work for me and squatting for the pup.

Warm up : PVC rolling upper and lower back


T Bar rows: 4 plates x 10, 5 plates x 10 , 4 plates x 4 x 10 **
Pull-downs: 4 x 8 x Some weight
Shrugs: 2 x 10 x 405, 315 x 20
Pulls to throat: 2 x 20 x some weight

** I wore a belt on the T bar rows to hopefully cut down on fatiguing my lower back. Since im trying to save it for this weekend when I squat and dead.

I just ran the exact same session from where we ended .......
Squat: Bar x 10
            80 x 5
             100 x 5
             120 x 5
             130 x 5
             150 x 5
             170 x 8.....WTF!!!...Form was shit!!!

Pull ups: 5/4/3/2/1/10....slight improvement
Dips : 5/4/3/2/1/20.....slight improvement


This was my first chance to work with my boy since he started lifting with the football team a little over a month ago....it wasn't good. His squats have become a SHIT SHOW!!!! His form was totally fucked up since none of the coaches are actually working with the kids on form. Had to spend time working on his form again, hes picked up some bad habits in the past few weeks over at the school. Several of his warm up sets seem hard for him. Ive also got a feeling his bench is going to be in the toilet also since the coaches are having the players doing board presses instead of regular bench. The only bright side is that his dips and pull-ups are up.....which doesn't mean shit.