1
Warm-up
Easy5 min
0/2
Week 1 · Mon Oct 12Not logged
Lower A
Power + Squat
10:30 to 11:30 About 55 min5 blocks
Pre-gym · 9:30
2 bananas or dates + Greek yogurt, or beef, rice and an apple
Post-gym · 11:45
40 to 50 g protein + rice, potatoes or pasta
2
Power clean
Crisp reps5 x 3 @ 165
Pull-ups between sets: bodyweight, stop 2 short of failure
Rest 2 min
- ›Every rep fast. Slow off the floor or a press-out catch means repeat this weight next week.
0/9
3
Back squat
+ set5s week + FSL 5x5
Rest 3 min on work sets, 90 sec on FSL
- ›The last work set is the + set: as many clean reps as you can.
- ›Stop when the next rep is in doubt. No grinders, no spotter pulling it.
0/11
reps
4
Bulgarian split squat
Stop 2 short2 x 8 each leg
- ›Stop 2 short. Legs are the engine; don't fry them for Tuesday.
0/2
5
Abs
Failure OK3 to 5 min
0/1
lb
3 mornings a week, after the bathroom, before food.