2015APR17 (COW D5.W4) * DELOAD

Back Squat:
20 x bar work
40 x 3
60 x 3
80 x 3 (3:3:85)
100 x 3 (3:6:88)
114 x (3)5 (15:21:103) = 117 * dmax

Back Squat Walk Out:
120 x 10s
170 x 10s
209 x 10s @ 95%

209kg Back Squat Walk Out

KB Clean + KB Press:
24 x (1+5 L/R)3
28 x (1+5 L/R)2

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((90 x 15) + (bw x 15) + (20 x 10))3

Captains of Crush:
#1 x (10 L/R)3

* Notes:

- Last day of deloading and I'm itching to lift heavy again.  I did make a minor adjustment to the prescribed routine and did the same back squat numbers as Monday -- just to get some more volume and movement in my legs.  I'm still struggling with pain in my right knee.  Spending an hour of mobility work and some light squats has helped a little but the pain remains.  Hopefully, the added rest of this weekend will help.