I did some half squats onto a high box in yesterday’s workout. I’m a bit dubious about half squats, as they’re not legal in any shape or form, but Martin wanted me to give them a go so I could overload my squat & get used to the feel of more weight on my back. 

Squat (regular): 20kg x 5reps x 2

Squat (to a high box, above parallel): 20kg x 3; 40kg x 3; 60kg x 3; 70kg x 3; 75kg x 3; 80kg x 1; 85kg x 1; 90kg x 1

Then 95kg x 3 with assistance from 2 spotters. 

Seated good mornings: 20kg 15 reps x 3

Machine row (weight = each hand): 12.5kg 10 reps x 2; 15kg 10 x 3

V-bar pulldown: 25kg x 10; 30kg x 5; 35kg x 3; 40kg x 1; 30kg x 10; 20kg x 10; 10kg x 15

Cable crunch: 25kg x 10 reps x 2; 30kg x 10; 35kg x 5; 30kg x 5