MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, Feb 27, 2009
Weight: 153-154 lbs
Phase II - Week 3 (Week 7 overall)
WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH 10x3 (30-45 sec rest between sets)
6 sets: 95 x 3
4 sets: 105 x 3
B1 - CLOSE GRIP BENCH 5x5
135 x 5
145 x 5
145 x 5
150 x 5
150 x 5
B2 - CHEST SUPPORTED ROW 5x5
90 x 5
90 x 5
95 x 5
95 x 5
95 x 5
C1 - INVERTED ROW 3x10 (feet elevated on swiss ball)
C2 - SCAPULAR PUSHUP 3x15
Notes:
Whoo, done with very high volume week. I'm soooo ready for de-load 
Somehow I gained 3-ish pounds this week after gaining like 2 pounds the first 6 weeks. I don't know how that happened. I'm guessing it's just day-to-day variation.
Speed bench feels real easy despite me using more than 50% of my 1RM... when I tested 1RM on packing day it was 175, but last week on the 2x3 heavy i did 175 x 3 twice.
For some reason, scap push ups are a lot easier in the workout than during warmups.