Yearlong (Ph VII, W I)
Sets: 2-4 Reps: Work up to your 3RM, 12
Come up under the bar, resting it on your traps, and lift it off the rack. Step backward and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward. Take a deep breath, forcing your abs outward, and bend your hips and then your knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor). Keep your posture as upright as possible and maintain the normal arch in your lower back. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you've found your 3RM, perform two to four sets with that weight or a load that's a little lighter. Afterward, lighten the load to something you can perform 12 reps with and do one set of 12.