3 weeks using the SSB bar off a box. Going back to basics means using old methods - blocking my training in 4 week waves. 3 weeks working up percentages then deloading (or replacing main movement with a supplemental movement) the last week.
First week I tested briefs and worked up to a heavy tripple, 385lbs. Working sets were 295lbs 6 x 3
Second week - 325lbs 6 x 3
Third week - 345lbs 6 x 3
Warm up - leg press 2 x 20 (no weight)
Pit Shark 4 x 10 (heavy) - 4 plates loaded each side (30-45 sec rest)
Front Squats 135lbs 3 x 5
Leg extensions 4 x 10/10 (10 reps full extension / 10 partial
Bulgarian split squats 4 x 20 each leg (w/ 20lb fat bell)
Calf raises 3 x 15