Workout 3

Squats
135x5, 185x5, 225x5, 245x5, 285x3, 225x8 (back off set)

Bench Press
115x5, 135x5, 155x5, 175x5, 200x3, 175x8 (back off set)

Barbell Rows
105x5, 120x5, 125x5, 135x5, 150x3, 125x8 (back off set)

Dips: 15x8, 15x7, bodyweight x 5
Barbell Curls: 70x8, 70x8, 50x8
Overhead Tricep Extensions: 65x8, 65x8, 50x8

I felt really good again for this workout. My bench pressing felt strong today; I could have done a bit more weight but I don't want to break protocol so I restrained. My body is DEFINITELY going to need the 2 rest days I get following this workout. I can tell that my nutrition is starting to really take effect. It's amazing what a surplus of clean calories and well timed nutrient intake can do for your workouts!

On another note, while I was in the gym I noticed an 18 year old kid doing some squats with a 40ish year old guy helping out. The kid was using decent form (better than most) so I thought I'd try to give him 2 small things to try that can make a big difference. Let me use this to illustrate why you should avoid helping people in the gym when you're there with the after work crowd (guys full of pride and testosterone who know everything, yet never make any significant gains in weight or strength). I tell the kid to put his thumbs on top of the bar which will alleviate any potential for upsetting your wrists and brachii (forearm muscle on top which connects at the elbow) and to not tilt his neck so high like he's trying to look at the ceiling. By keeping your neck straight and focusing your eyes about 6 feet in front of your feet you can lift out of the bottom of the squat correctly, with your butt and hips doing the work rather than your lower back and knees. The 40ish year old guy flat out says "that's dumb! I've NEVER heard anyone say to do squats like that or do them like that. That will kill your back! (to make it even better, he only did quarter squats while yelling and grunting the whole way. Hilarious.)" My first thought was "wow, and what science do you use to back that?" But I restrained and simply smiled and said, "well, it's something to try if the gains he's making aren't sufficient." It's amazing to me how gym-goers are quasi-religious in their mistrust of science and how they'd rather stick to BS wive's-tales that were created by steroid abusers in the 50s, 60s, and 70s. My advice, check out Mark Rippetoe and Bill Starr. If you want true gains backed by NFL players, Olympians, and SCIENCE, definitely check them out!