20 x bar work
50 x 5
70 x 4
90 x 3
111 x 3 (3:3:62)
123 x 3 (3:6:65)
136 x 2 (2:8:67)
149 x 2 (2:10:69) = 157 * dmax
149kg x 2 Front Squat
Dips:
bw x (7)5
Reverse Hyper Leg Curl + Leg Raise + Good Morning:
((90 x 16) + (bw x 16) + (30 x 6))1
((90 x 16) + (bw x 16) + (40 x 6))1
((90 x 16) + (bw x 16) + (50 x 6))1
Heavy Hammer II Leverage Bar:
2.5# x 30 L/R
3.75# x 20 L/R
5# x 10 L/R
* Notes:
- Another squat workout in the books. Managed to successfully lift 149kg x 2 in the front squat, while using a 20kg powerlifting bar -- MURDER! Time to rest and prepare for Friday.
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