2018JAN21 (CON D3.W2.C4)

Back Squat:
20 x (3)5
50 x (3)2
80 x (3)2
110 x (3)2 (6:6:151)
140 x (3)2 (6:12:157)
170 x (3)3 (9:21:166)

170kg x 3 Back Squat

Press:
20 x (6)2
50 x (3)
57.5 x 3 (3:24:169)
65 x 3 (3:27:172)
70 x (3)2 (6:33:178)

Pull Up:
bw x (6)2
((bw + 8 x 3) + (bw x 3))1
((bw + 12 x 3) + (bw x 3))1
((bw + 16 x 3) + (bw x 3))1
((bw + 20 x 3) + (bw x 3))1
((bw + 24 x 3) + (bw x 3))1

Reverse Hyper (Roller) + One Arm Plank:
((140 x 20) + (bw x 10s L/R))1
((150 x 20) + (bw x 10s L/R))1
((160 x 20) + (bw x 10s L/R))1

Russian Rolldown + Glute March:
((20 x 3) + (Purple x 75s))2

* Notes:

-  My low back is starting to feel significantly better, at least to the point where I feel more comfortable and confident to squat heavier for volume.  Today's 170kg triple back squats for three sets was a huge milestone.  I'm very pleased with myself.