2015JUL16 (BSF D34 + BBD D19)

Back Squat:
20 x bar work
50 x 6
70 x 4
100 x 4
120 x 4
150 x 3
170 x (4)3
225 x 35s * Walk Out

170kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 16) + (bw x 16))3

Good Morning + Behind Neck Press:
20 x (1+1)10
30 x (1+1)10
40 x (1+1)10

Push Up + Barbell Curls:
((bw x 15) + (20 x 25))4

Clean Grip Upright Row + Cuban Curl:
5 x (1+1)10
10 x (1+1)10
15 x (1+1)10

The Wrench:
#1 x 44s
#1 x 34s
#1 x 24s

* Notes:

- Brutal, gut-check back squat workout!  It was challenging to handle 170kg for 4 reps but I managed to make all three prescribed sets successfully!  I'm thrilled!  Now, it's time to prepare for the doubles at 190kg.