Key lifts for this training block:

• Back Squat
• Front Squat
• Front Rack Dumbbell Lunges
• Deadlift
• Bench Press
• Push Press
• Barbell Bent Over Rows
• Pull-ups (Assisted or non-assisted)

These are the lifts on which we are focusing this first training block.  At the end of this training block, you should expect a 3-7% improvement in strength in each of the above lifts/movements.  Why is this impressive? Since each block is 4-6 weeks long, and you are aiming for 3-7% improvements every 4-6 weeks, it is possible to see a 36-80% improvement in strength over this year! This is the power of consistency and sticking to a plan.  Small gains every week turn into massive progress over a year!