It was max single squat day for the guys that I train with. This was my second week back squatting so I just picked a number I know was heavy for me but doable for me and went up to that. Both Bob and Don hit all time PR’s again today. Pop Pop Bob has now officially been at Iron Sport for one year and has exclusively trained using my method the whole time. He has gone from a 405lb raw squat to a 555lb raw squat in his mid forties. Pretty impressive, the 555 he did today was a bit of a struggle, as you can see by this photo.





My training today:

Back squat:
60kgs x 8
100 x 5
120 x 5
140 x 3
160 x 3
180 x 1
200 (440lbs) x 1
160 (352lbs) x 5 x 3
My knee feels a little more stable with each month that passes, but it’s been a long slow recovery. Setting up the squats is by far the hardest thing for me, squatting it isn’t really too bad.

Glute/ham raise:
3 x 10 with band tension
2 x 20 no band

Standing abs: 5 sets heavy

The Best Gym in the Hood


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