Sat 23 Nov 2013

Back squat (Smolov Jr. w3d3)
Warm up: 10 x 20 - 40, 5 x 60 - 80 - 100, 2 x 120 kg.
Work sets: 8s x 4r x 130 kg.

4 x 130 kg, 1st set of 8.

4 x 130 kg, 5th set of 8.

4 x 130 kg, 6th set of 8.

4 x 130 kg, 8th set of 8.

Superset
Bench press: 4s x 10r x 80 kg.
DB weighted sit up: 4s x 12r x 24 kg.

Handstand walk
10 m (PR) - 8m - 2m - 8m - 1m - 1m - 7m.