Whiteboard Brief (0–5mins): Goal: build to 75–85% 1RM, not max. Focus on depth, bracing, consistency. Scaling: lighter barbell, DB/KB goblet squat, front squat, or fewer sets. General Warm-Up (5–12mins): 2 rounds – 200m jog/row, 10 air squats, 10 glute bridges, 10 lunges, 10 PVC pass-throughs. Specific Warm-Up (12–20mins): Empty bar: 10 tempo squats, 8 good mornings, 8 front squats, 5 back squats. Setup/Break (20–25mins): Load bars, plan weight jumps. Workout (25–50mins): 5×5 back squats, 2–3 min rest. Focus on full ROM, neutral spine, vertical bar path. Cool Down (50–55mins): 2 min easy cardio, pigeon, couch, and hamstring stretches. Wrap-Up (55–60mins): Log weights, recover (protein, hydration, mobility).

great work! what is you bio info? (age/sex/height/weight)

great work! what is you bio info? (age/sex/height/weight). obviously, this info is personal but it can also provide insight for those of us that like to compare.