Box Squat + back

Warmup with leonard, starting from 40kg.  Increments of 10kg. Until 110kg. Each set 5 reps. Shag.

140 * 2 * 5 (2nd rep paused)

150 * 1

160 * 1

140 * 1 * 10 (long pause)

Kroc

35 * 10 * 5

Pulldowns

80 * 10

Cat row

Stack * 20/20/15/10/15/12/failure 

Pullsup 

Weighted * 5 reps, chain kept hitting me. BW * 5 * 5

Back extensions

10 * 5