Backsquat

7 sets of 3 reps then…

…drop the load to 50% of your max set of 3 reps

and do 3 sets of max reps to near failure.

Loads for the 3 reps : 88 – 88 – 94 – 98 – 100 – 100 – 90 kgs

Max Reps (50 kgs) : 25 – 27 – 31 reps