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Yearlong Workout Plan (Ph I, W I)

Phase I Workout I

1 Squat

Sets: 2-4 Reps: Work up to your 5RM

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 (A). 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 (B). Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.