Squat + 10k chains... 20x3 / 60x2x3 / 80 / 100 / 112.5x12x2
DL +band... 60x3x1 / 80 / 100 / 130 / 150x6x1
Swings... 40x10 / 50x3x10
Lying Bench Leg Raises... 4x10
raises were a sudden epiphany as i was lying down after the swings, damn bloody good they were. swings and raises done as follows..