Monday 16th March 2026 – Back Off Week Day 1
3 rounds
- Goblet squat ×10
- Hip flexor stretch
- KB deadlift ×10
- Breathing + brace drill
Barbell Back Squat
normal Back Squats
3 x 5 @ 65% of your last 1RM
You will have the option to change up your accessory lifts next week, however if you are feeling that you are still making progress with these lifts and they are carrying forward to your main lifts/getting you where you want to be with your goals then by all means kee rogressing them.
however this week, kee your lifts the same:
1️⃣ Use your chosen double leg exercise from last week (belt squat, leg press etc)
use 50% of last weeks weight and erform max reps (yes this may be many many)
2️⃣ Single-Leg Strength
Using your chosen Bulgarian split squat style, increase your weight if you got more than 12 reps last week
use 50% of last weeks weight and erform max reps
Full depth, controlled descent
Unilateral work = knee & hip resilience
3️⃣ Posterior Chain
using your Posterior Chain exercise from thursday last week increase the weight if you got more than 12 reps last week
use 50% of last weeks weight and erform max reps
Full depth, controlled descent
4️⃣ Leg extensions or pike leg lifts
perform a max effort set of either after a warm up
if you got more than 20 reps last week increase the weight ir hold for 3 seconds at the top of each rep
5️⃣ Calf + Foot Strength
Standing calf raise
use 50% of last weeks weight and erform max reps
Tibialis raises 2×15 (optional but recommended)
6️⃣ Heavy Carries (Stronghold Staple)
Farmer carry / Front rack carry/sandbag carry
use light(er) weight
3–4 walks,
