After seeing a conversation that sparked a lot of feedback from another teammate of mine I have decided to finally take one my training and program for myself. I am in a place where I feel I have gained a lot of helpful knowledge from team members over the last 2 years and think I am more than capable of addressing what I need to do. So, here starts week one of what I am calling an "off season" transition phase to get me used to the bar again.
will be working in the 80% range, have a lot of tempo stuff, and a lot of compound squat and unilateral exercises implemented. here we go.
Day 1
Squat 3x5: 450
Tempo Squats (3-1-3) 3x10: 225
Wide Stance Hack Squat 5x10: 225
SSB Split Squats 3x10: bar
Hanging Knee Raises 3x15: BW