2015MAR23 (COW D1.W1)

Back Squat:

20 x bar work

50 x (5)2

75 x 5

100 x 5 (5:5:5)

114 x (10)5 (50:55:55) = 148 * dmax

114kg x 10 Back Squat

Push Press:

20 x bar work

40 x 5

50 x 5

60 x 5 (5:60:60)

70 x 5 (5:65:65)

80 x 5 (5:70:70) = 92 * dmax

Hanging Leg Raise + Reverse Hyper + Good Morning:

((bw x 16) + (95 x 16) + (35 x 6))3

Captains of Crush:

#1 x (5 L/R)5

* Notes:

- Start of the squat priority program ("The Cowboy Method" to be more specific) to help gain some strength.  Baby steps but the 10 reps at 114kg for five sets weren't exactly easy.