2018JAN01 (CON D1A.W3.C3) * DELOAD

Back Squat:
20 x (3)3
50 x 3
90 x 3 (3:3:3)
110 x 3 (3:6:6)
120 x 3 (3:9:9)
130 x 3 (3:12:12)
140 x 3 (3:15:15)
150 x 3 (3:18:18)

150kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller):
50 x 3
((100 x 3) + (140 x 20))3 (9:27:27)

Twisting Plank + Prone Ab Ball Plate Cuban Curl + Ab Ball Crunch:
((bw x 10 L/R) + (2 x 20) + (bw x 50))1
((bw x 10 L/R) + (1.5 x 20) + (bw x 25))1
((bw x 10 L/R) + (1 x 20) + (bw x 15))1
((bw x 10 L/R) + (.5 x 20) + (bw x 10))1

Pull Up:
bw x (3)3
bw + 5 x 3
bw + 7.5 x 3
bw + 10 x 3
bw + 12.5 x 3
bw + 15 x 3
bw + 17.5 x 3
bw + 20 x 3
bw + 22.5 x 3

* Notes:

- My hamstring is still tender and tight, but I managed to get some back squats done today without much pain.  The clean grip RDLs on the other hand weren't a walk in the park, so I stuck with 100kg for all three sets and tried my best to not over extend my hamstring during the reverse hypers.  Overall, it felt good to lift, and the squats felt incredibly light; especially since it's the start of a "deload" week.