Week 1: Day 1

Core Lift
Back Squat
Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x 5 or more reps
* Incoming Freshman and Sophomores
* 3 sets of 10 reps
* Increasing weight each set if previous set was successfully completed

Assistance Work
Superset 1:
3 sets of each
8 Pistols to a Bench
8 Good Mornings

Superset 2:
3 sets of each
8 DB Rows (as heavy as possible)
8 Weighted Pushups (weight on back)
8 Ab Rollouts (can be done with barbell)

Finish workout with forearm/grip work and stretching

*** A superset is a set of exercises that you alternate between in a set.  For example, in the first superset, you will do 8 pistols then 8 good mornings and that will complete set 1.  After a short rest you will start your second set.  In superset 2, you will do 8 db rows, then 8 weighted pushups, and then 8 ab rollouts to complete the first set.