Working through his program I feel pretty good. I'm making progress in both the bench recovery and strengthening and adding strength to my squat. Couldn't ask for more than that.
Box squats - parallel box
worked up to 455 for 4 sets of 2 reps
power squat machine
5 plates per side for 3 sets of 5 reps
GHR
3 sets of 15 reps
Yoke Carry
empty yoke (~310 pound)
2 trips of 90 feet