This is my workout for Friday February 7th 2014 along with notes..

Squat
5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
4x120kg
3x140kg
1x160kg
5x5 165kg

Bench Press
5x20kg
5x40kg
5x60kg
4x80kg
3x90kg
1x100kg
3x5 105kg

Barbell Row
3x5 80kg

 Not a bad night at the gym. Earlier in the day I wondered whether I would be going to the gym at all. I woke up with a headache and it got worse as the morning went on until I was on the verge of a full blown migraine. I took a few pills and after lunch I felt a little better and a few more pills later it was a dull stab that was bearable. After dinner I was finally almost headache free. I'm not sure what the deal was but I'm glad it got better.
Tonight was a night for PR's for reps, and I couldn't be happier with how things are going. Next Saturday I am going to lift in a practice meet. Its mostly just to get some experience in commands and protocols. I'm not doing any real prep other than taking Friday off. So there won't be any records set (except maybe squats)
Squats- I was looking forward to squats tonight because 165kgs 5x5 is a PR for 5x5. I really didn't have and problems with these. Over the past couple of weeks my rests have stretched right out to 4-5minutes between sets. I am amazed again at how much impact 30-40 seconds of heavy lifting has on your CNS. I am more confident after tonight that I will hit 170kgs 5x5.

 Bench- tonight was heavy and for some reason my left arm was really weak and I struggled abit with it. I really feel these in my traps. I think I am getting something right with these since I'm not feeling them in my shoulder so much. I think it is time to think about switching to 3x3 on these.

 Rows- after squats and bench I was about done but I got in my rows, just not as noisy as normal.

I won't hit 170kgs 5x5 next week with Friday off but I'll nail it a week from Monday for sure.