2019JUN25 (SED D4.W2.) D11

Front Squat + Pull Up:
((20 x 1) + (bw x 1))4
((42.5 x 1) + (bw + 8 x 1))3
((62.5 x 1) + (bw + 12 x 1))1
((82.5 x 1) + (bw + 16 x 1))1
((102.5 x 1) + (bw + 20 x 1))1 (1:1:38)
((122.5 x 1) + (bw + 24 x 1))1 (1:2:39)
((102.5 x 1) + (bw + 20 x 1))5 (5:7:44)

122.5kg Front Squat

Reverse Hyper (Strap) + Axle French Curl:
((115 x 10) + (15 x 10))5

Good Morning + Standing Band Tricep Pushdown + Seated Wrist Curl:
((20 x 6) + (Purple2 x 20) + (20 x 50))1
((20 x 6) + (Purple2 x 20) + (22.5 x 25))1
((20 x 6) + (Purple2 x 20) + (25 x 15))1
((20 x 6) + (Purple2 x 20) + (27.5 x 10))1

Superman Plate Butterfly + Loading Pin Heavy Hammer:
((.5 x 6) + (2.5 x 10 L/R))3

* Notes:

- My legs felt very sticky today with the front squats; more so, on the final top set of 122.5kg.  I could feel my upper slowly and subtly round in the descent -- not good.  This technical flaw is something I need to address by deliberately controlling each repetition.  I finished off the workout with several front squats that naturally turned into paused front squats at 102.5kg.  The final rep felt solid with a tight core, stacked spine, and coiled legs -- the feeling I should have with every rep regardless of weight.