And it will take some work; I did 5-6 sets of free squats today; maybe more.
Probably more. Also, hip hikes, rotator cuff
pull ups: 52 reps ..sets of 5, singles, one set of 10
bench press: 10 x 134, 2 x 184 (strict pause, about killed me), 3 x 174 (pause), 5 x 164, 5 x 164, 7 x 154
neutral trap bar dead: 3 sets of 10 x 134 (form)
shoulder press: barbell, 46 kg (101.2) sets of 7 and 6, 44 kg (96) set of 8, dumbbell: 10 x 48 lb
rows: 3 sets of 10 x 134
push ups: 40, 30, 10
headstand.
I wish I were more upright but this is me; not quite parallel but I can get this far down. But when I start using weight: I need to get this far down, every time, else I am using too much weight.
The above is what I want to avoid: the dreaded “stripper squat”.
I’ll need a lot of patience.
Life of an old goat 