So, it was like 2.5 months ago, the day after my birthday, and I don't remember it because it's like so many other workouts.
Was it challenging? Sure.
Am I getting stronger? Yes.
Am I glad I did it? Yes.
DAY 1 — LOWER STRENGTH + POWER
Warm-up
Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squat — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec
Workout
A. Box Jump
4 x 2 @ 31”
Rest 45 sec
Goal: quiet, crisp, athletic
Stay here another week. Do not chase height yet.
RESULTS: Done! No problem.
B. Front Squat
200 x 4
205 x 4
205 x 4
210 x 3
210 x 3 if set 4 is clean
If not, do 205 x 4
Rest:
2:00 after first set
2:30 after 205 sets
3:00 before and after 210 sets
Goal: turn 210 into a repeatable work weight
RESULTS: Got it done, tough at the end but clean. 200, 205, 205, 210, 210, all prescribed reps.
C. DB Front-Rack Split Squat
3 x 8/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets
Goal: progress from last week’s easy 53s and prior good 62s work
RESULTS: 1st set is always the hardest then I loosen up and do much better. Done.
D. Weighted Strict Pull-Up
4 x 4
Sets 1-2 @ 50 lb
Set 3 @ 55 lb
Set 4 @ 55 lb if set 3 stays clean
Rest 90 sec
Goal: start making 55 less special
RESULTS: Done. 55# final set was tough.
E. Hanging Knee Raise
3 x 12
Rest 45 sec
Goal: cleaner ROM than last week
Use knee raise this week instead of straight-leg raise so all reps are consistent
RESULTS: Done, final few reps were tough maybe not as high as others.