6'3, 240. Need to lose the spare tire and drop down to 220 (or get stronger at this weight).
Going by Rippetoe's barbell strength standards, for a bodyweight of 220lb, a one-rep squat of 409 puts you in his "advanced" category. 315# for reps means you're mostly likely there now. Impressive. If you can knock out several pullups and run a 5K at a decent (25min or less) time, I'd say you just need to keep doing what you are doing and stay flexible by doing a lot of mobility stuff, PNF stretches and the like. The Prowler thing is probably a smart move, and a rower.
