Friday 31st August - 2012

Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume

A1.1+1/4 back squat, 30x1, 3-4 reps: rest 10sec x 5 - add per set
A2.AMRAP Pull ups with 30% BWT; rest 4min x 5
B.Hang squat clean, 3x3 @ 80% effort; rest 2min
C.80 Pull ups @ 90% effort
D1.Back ext drop set, 6.6.6; rest 1min x 3
D2.WTD GHD sit ups holding med ball, 8-10controlled reps; rest 1min x 3

Notes:

A1.90kg, 90kg, 92.5kg, 95kg, 95kg
A2.10, 8, 7, 7, 7 @ 20kg
B.Completed @ 80kg
C.3:43mins (forearms started burning out bigtime!)
D1.20kg, 15kg, 10kg
D2.Completed 8 reps for all with 6kg med ball

Back still not @ 100% but prob 95% felt better though after massage.