Strength
Pause Squats, build to a heavy double, (2 second pause)
Rep Scheme 10/8/6/5/4/3/2s
Muscle Builders
A) Heavy Barbell Lunges, 3 sets of 4 reps each leg, rest 2-3 minutes
B1) Heavy Dumb Bell Squats 10 sets of 10 reps, rest 30 seconds between sets
Rest 1 minute
B2) Heavy dumb bell squats 1 set of max reps
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