2018JAN05 (CON D3A.W3.C3) * DELOAD

Back Squat:
20 x (6)2
50 x (3)2
65 x 3
80 x 3
95 x 3 (3:3:141)
110 x 3 (3:6:144)
125 x 3 (3:9:147)
140 x 3 (3:12:150)
155 x 3 (3:15:153)

155kg x 3 Back Squat

Banded Standing Rows:
Purple x (10)2
Pink x (10)2
Maroon x 10
Maroon + Green x 10
Maroon + Green2 x 10
Maroon + Green + Purple x 10
(Maroon + Purple2 x 10)3

Press:
20 x (6)2
47.5 x 3
55 x 3 (3:18:156)
62.5 x 3 (3:21:159)
67.5 x 3 (3:24:162)
70 x 3 (3:27:165)

Pull Up:
bw x (6)2
bw + 8 x 5
bw + 12 x 5
bw + 16 x 4
bw + 20 x 4
bw + 24 x 3

Hanging Leg Raise + Reverse Hyper (Roller) + Ab Ball Crunch:
((140 x 20) + (bw x 20) + (bw x 50))1
((140 x 20) + (bw x 20) + (bw x 25))1
((140 x 20) + (bw x 20) + (bw x 15))1
((140 x 20) + (bw x 20) + (bw x 10))1

* Notes:

- Strained my hamstring at the beginning of the week, and today my low back is blown out.  FUCK!  My left hip/low back is fried and all from bending over to pick up a stupid kettlebell.  Damn, will I ever get a break from all these stupid injuries?