raw squat

bar x reps

raw box squat on a mid box

135 x 10

add one set of doubled mini-bands (resistance)

135 x 3

add another set of doubled mini-bands

135 + 2 sets dbl mini-bands x 3

235 + 2 sets dbl mini-bands x 3

285 + 2 sets dbl mini-bands x 3

325 + 2 sets dbl mini-bands x 3

375 + 2 sets dbl mini-bands x 3

415 + 2 sets dbl mini-bands x 3

The goal was to reach the bar weight i did my triple with 1 set of doubled mini a couple weeks ago but with two sets this time...and i did it. It's a three weeks progressive overload program set by Sebastian Burns a while ago. I am suppose to do some heavy squat in gear before or after the box but because i don't have the kind of spotter or setup i would need (training at hometown commercial gym) i can't do the program right. But hopefully things will turn out better this fall...

Accessories

adductor

3 sets of 20 reps

Seated leg curl

4 sets 10 reps

Seated leg extention

3 sets 15 reps