20th July 2009: SQ (5's)

10:45 (83.3kg/183lb/13st 1)
A1 Box squat to foam pad (1" above parallel) 87.5x5, 100x5, 115x10
B1 Front squat 65x2x8
C1 DB single-leg RDL 24x2x8/side
C2 Reverse pull-through 31.25x2x12
S1 Adductor x45s
S2 RF x45s
S3 Glute/piriformis x45s

Diet:
1 Sirloin steak + 2 eggs fried in 1tsp coconut oil
2 Casein shake + 25g cashews
3 Lamb koftas x2 + salad
4 Casein shake + 25g cashews
5 Tandoori chicken legs & roasted tomatoes
6 Greek yoghurt/curd cheese + strawberries + 1tbsp fish oil