Lesson of the day: Never underestimate your opponent, especially when that opponent is Frank (http://www.youtube.com/watch?v=0A9SYx1lCf0&feature=plcp)
Full olympic squats:
12x70 kg
10x70 kg
8x100 kg
8x120 kg
2x8x140 kg
8x150 kg
Deficit deadlifts:
8x70 kg
6x120 kg
6x140 kg
6x160 kg
2x4x180 kg
Leg presses:
20x120 kg
20x170 kg
2x20x200 kg
Glute ham raises:
3x8xBW
Abs cable crunches:
3x16x50 kg
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