2015APR27 (COW D1.W6)

Back Squat:

20 x bar work

45 x 5

65 x 4

85 x 3

105 x 3 (3:3:3)

125 x 2 (2:5:5)

138 x (8)3 (24:29:29) = 171 * dmax

138kg x 8 Back Squat

Band Arm Wrestle + Band Curls:

((double purple x 10 L/R) + (purple x 10))3

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:

((110 x 16) + (bw x 16) + (30 x 6))1

((110 x 16) + (bw x 16) + (40 x 6))1

((110 x 16) + (bw x 16) + (50 x 6))1

((110 x 16) + (bw x 16) + (60 x 6))1

Heavy Hammer II Leverage Bar:

2.5# x 20 L/R

2.5# x 15 L/R

2.5# x 10 L/R

* Notes:

- Grinding through the squats and trying to rehab my elbows.  Didn't hit any upper body work but plan on doing some dips on my next squat day.  Over all, a good day in the squat rack.