A PR on squat today got 165. 5 months and I only added 5 pounds. At this rate I will be nearly 60 before I get my body weight up. I know what I have to do and no further research is necessary. I just have to work on my bloody squats.
Row 500 meters
6 pull ups, 10 sit ups, 6 dips, 10 squats, 10 push ups
3 x 10 leg press with just the sled for flexibility
3 x 5 good mornings with just the bar for form
Back Squat Test for Max
3 @ 75
3 @ 90
3 @ 110
1 @ 145
1 @ 155
1 @ 165
Just have to work hard. So, squats 2 times a week once as part of the weight program and once for box squats and speed work.
I will conquer this thing...or die trying.