October 6, 2026
Daily Session — October 6, 2026
Warm-Up
General (6:00): 2 Rounds: 3:00 Easy Bike or 300 m Easy Run 10 Air Squats (full depth, 2-second pause at the bottom of the last 3) 10 Good Mornings (bodyweight) 10 Glute Bridges 8 Inchworms 10 Hollow Rocks Specific (12:00): 2 Rounds: 8 Goblet Squats with a light dumbbell or kettlebell (3-second descent, 1-second pause below parallel) 8 Cossack Squats (alternating sides) 30-second Bottom-of-Squat Hold, elbows pushing knees out With an empty barbell: 8 Back Squats (tempo: 3 seconds down, drive up fast) 5 Pause Back Squats (2-second pause below parallel) 5 Back Squats Build to your first working set (rest about 60 seconds between sets): 5 Back Squats at ~40% 3 Back Squats at ~50% 3 Back Squats at ~60% Scaled athletes: build with 8 Goblet Squats at a light weight, then a moderate weight, then your planned first working weight. Self-check: if you can hit 5 unbroken reps below parallel with a tight torso and heels down at ~60% of your 5-rep max, stay with the Back Squat. If your chest drops, your heels lift or you can't reach depth under load, choose the Goblet Squat.
Coach's note: Primes the quads, glutes and adductors for six heavy sets of squats and grooves the below-parallel depth that the score requires. If the 60% set of 5 felt crisp with a tall chest and flat feet, go Rx on the Back Squat; if depth or position broke down, choose the Goblet Squat.
Bedrock
Build to a heavy 5-rep Back Squat Every 2:30 for 6 sets. Start around 50-60% of your 5-rep max and add weight each set while the reps stay unbroken and the depth stays below parallel. Score = heaviest load for a set of 5.
Coach's note
- Stimulus
- Heavy strength day. You get about 2:00 of rest per set, so treat each set as its own lift. Quality counts: all 5 reps unbroken and below parallel. Don't grind a rep to chase a number.
- Muscles
- Quads, glutes and adductors drive the squat while the spinal erectors and abs hold your brace. Sets 4-6 cost the most because the trunk tires before the legs do.
- Strategy
- Start at 50-60% of your 5-rep max and take about 3 jumps up to 85-90%. Sets 1-3 are fast and easy. Make sets 4-6 the real work, with the last jump small. Stop adding weight after a missed rep or a shallow set.
- Scaling
- Goblet Squat: sets of 8 below parallel, starting light. Add 5-10 lb each set and aim for sets 5-6 to feel hard but clean. If you back squat but lack the confidence, use 5 reps at 10-15% lighter.
Cool-Down
3:00 Easy Bike or Walk Log your heaviest set of 5 (or 8 for Goblet Squat). Then: 1:30 Couch Stretch (each side) 1:00 Deep Squat Hold with elbows pressing knees out 1:00 Pigeon Pose (each side) 1:00 Frog Stretch (adductors) 1:00 Child's Pose with arms reaching long 1:00 Foam Roll Quads and Upper Back
Coach's note: Six sets of heavy squats loaded your quads, glutes, adductors and upper back under the bar. The couch stretch opens the quads and hip flexors, pigeon and frog target the glutes and adductors, and the upper-back roll and child's pose release where the barbell sat.
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