2018JAN13 (CON D3A.W1.C4)

Back Squat:
20 x (3)2
50 x (3)2
75 x 3
95 x 3
115 x 3 (3:3:111)
136 x 3 (3:6:114)
147 x 3 (3:9:117)
158 x 3 (3:12:120)
169 x 3 (3:15:123)

169kg x 3 Back Squat

Press:
20 x (6)2
44 x 3
49 x 3
54 x 3 (3:18:126)
59 x 3 (3:21:129)
62 x 3 (3:24:132)
64 x 3 (3:27:135)
67 x 3 (3:30:138)

Pull Up:
bw x (6)2
bw + 8 x 6
bw + 8 x 5
bw + 8 x 4
bw + 8 x 3
bw + 8 x 2
bw + 8 x 1
bw + 12 x 6

Reverse Hyper (Roller) + Twisting Plank:
((145 x 20) + (bw x 10 L/R))1
((150 x 20) + (bw x 10 L/R))1
((155 x 20) + (bw x 10 L/R))1

Glute March + Ab Ball Crunch + Russian Rolldown:
((Purple x 60s) + (bw x 36) + (15 x 3))1
((Purple x 60s) + (bw x 34) + (15 x 3))1
((Purple x 60s) + (bw x 30) + (15 x 3))1

* Notes:

- Grinding through another day of squats and accessory work.  Honestly, the accessory is more fun than the squats and classic lifts due to variety and the fact that it's uncovering how weak I am in so many areas.  Plus, it's helping with the primary lifts, so it does garner a little more enthusiasm.