Made it The Compound for speed squats today.

Mobility/Warm-up stuff

Leg Extensions

80 lbs x 20

Box Squats- just below parallel

Bar x 10 - This is a special, one of kind bar built by Sorinex. Bar weighs 90 lbs. It most closely resembles a Buffalo Bar. Should have taken a picture of it. It is a beast.

Bar + average bands x 6

Bar + average bands x 6

180 lbs + average bands x 3

180 lbs + average bands x 3

180 lbs + average bands x 3

180 lbs + average bands x 3

180 lbs + average bands x 3

180 lbs + average bands x 3

180 lbs + average bands x 3

Worked hard on staying tight through the midsection, sitting back, and descent speed. The faster I was going down, the quicker I was coming up. After a couple sets to get used to the setup, speed was pretty good.

Deadlifts

135 x 4 - sumo

225 x 2 - conventional

315 x 2

315 x 2

365 x 3

365 x 3

365 x 3 - added belt

365 x 3

365 x 3

GHR

Once I figured out how to do them, I got a couple sets of 8.