2017NOV10 (CON D1A.W1.C1)

Back Squat:
20 x (3)2
47.5 x (3)2
67.5 x (3)2
87.5 x 3
107.5 x 3 (3:3:3)
127.5 x (3)3 (9:12:12)

127.5kg x 3 Back Squat

Clean Grip RDL:
20 x 10
70 x 3
100 x (3)3 (9:21:21)

Reverse Hyper (Roller) + Hanging Leg Raise:
((100 x 20) + (bw x 20))1
((125 x 20) + (bw x 20))2

Pull Up:
bw x (5)4

* Notes:

- I'm back on the saddle but moving gingerly at a snails pace.  I'm still dealing with a slight tweak on the right side of my low back/hips, but I couldn't take another day of sitting on my ass.  I had to lift.  As such, I decided to proceed cautiously by programming this workout based on a low projected back squat of 160kg.  Thankfully, it was enough weight after a 4 day break coupled with a tender low back.