re: H&F Board Fall Challenge

Replace your as many reps as possible set on squats with the bring sally up challenge and you should be fine there.

I think you will find adding the pull-up challenge also but you will prolly have to take it slower than I programmed above.

The key is going to be recovery. You are going to need atleast 6 hours preferably 8 hours of sleep every night. If you need help I suggest lgi night train to help you sleep.

Also you will need to make sure you are eating atleast 1g of protein per pound of body weight but prolly need to be closer to 1.5g per.

As far as supplements to help recovery, mega dosed glutamine and mega dosed creatine mono helps a lot. As does citriline malate, creatinol o phosphate and beta alanine all help pretty good too. But I would only use these if you are feeling run down.