I don't remember any specifics of Wednesday's lift.  So here it is.

  • Box Squat Warm-ups 145x5, 195x5
  • Ab Rollouts 3x10
  • Box Squat Work 245x5, 275x5, 305x5, 5x5@245
  • Push-ups 100
  • Pull-ups 40

I think I might have done some curls and played around for a bit.  Nothing special.