Tower of Power: Squats

Warmup

2x

200m run
Samson stretch
12x Back ext
12x situp
12x reverse hyper
12x backsquat at bar

Then



1 min max reps Back squat @ 135lbs
3min rest

1 min max reps Back squat @ 185lbs
3min rest

1min max reps Back squat @ 225lbs
3 min rest

1min max reps Back squat @ 135 lbs
Score: 22/15/8/21

Squat felt ok. Worried about my squatting since I spend so much time sitting in a desk now. Hitting 285 for 5 before leaving daytona was by far my best squatting effort ever. today felt pretty good though, need to work on my speed, its slow.

Then

5 min jump rope test (singles)
512 singles (now i have graduated and am able to do DUs)

Then some gym work

3 rounds

1 min false grip hold
1 min tuck hold in ring dip position
1 min rest

Ended up usually taking a 10 sec break in middle of each hold.

Diet - the usual.