20 x bar work
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3 (3:3:3)
128 x (11)4 (44:47:47) = 170 * dmax
128kg x 11 Back Squat
KB Clean + KB Press:
20 x (1+5 L/R)2
24 x (1+5 L/R)1
28 x (1+5 L/R)1
32 x (1+5 L/R)1
Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 10) + (100 x 10) + (20 x 10))1 * Prime
((bw x 16) + (100 x 16) + (40 x 6))3
Heavy Hammer II Leverage Bar:
5# x (10 L/R)1
6.25# x (10 L/R)2
* Notes:
- Brutal squat workout. I accidentally miss counted my first set of 128kg and decided (foolishly) to stick with eleven reps vice ten, and it nearly put me on my ass! I was huffing and puffing for air and my legs were on FIRE!!! Nevertheless, I managed to get all four sets done successfully. I dread next week, where I have to squat 143kg for three sets of ten. Lord help me. Now to eat, rest and get my mind right.
Heavy Hammer II Leverage Bar:
5# x (10 L/R)1
6.25# x (10 L/R)2
* Notes:
- Brutal squat workout. I accidentally miss counted my first set of 128kg and decided (foolishly) to stick with eleven reps vice ten, and it nearly put me on my ass! I was huffing and puffing for air and my legs were on FIRE!!! Nevertheless, I managed to get all four sets done successfully. I dread next week, where I have to squat 143kg for three sets of ten. Lord help me. Now to eat, rest and get my mind right.
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