As I prepare to the 21 deadlift salute on the main stage at the Arnold Fitness Expo, I've been trying to hammer my back on my squat days as well. I've been using the safety squat bar as well as doing a lot of good mornings and squat mornings with the rackable cambered bar.
Today was triples... which were absolutely terrible. I don't know that I've ever done more than singles as I worked up heavy. This was tough and I was pretty sore the next day.
Squat Mornings: (65 lb bar, but I'm mathing it as 45lbs)
bar x 5
135x3
185x3
225x3
275x3
315x3
365x3
405x3
Last couple sets were pretty tough. Next week I will work up to a double, the following week, a single.
Accessory work:
Glute Ham Raise 3x15
Leg Extensions 4x20
Sled Drag 2x 60 yards
Here's a video with some more uses of the rackable cambered bar: