Welcome back session. Everything is intentionally light. Log how each movement feels — not just the load, but soreness, tightness, range of motion. That feedback shapes how quickly S8 and S9 step the loads up. If the squat at 155# felt completely easy and the hips moved well, S8 steps to 175#. If anything felt off, we hold.

Deadlift reintro at 63% of Block 01 peak. Single-leg glute bridge is new to the program — harder than it looks at light loads. Log lower back feel after every deadlift set. This is the canary — if it's talking, the load comes down.

RFESS returns at 40# DBs — far below Block 01 load, intentionally. The split squat position is specific and the body needs to relearn balance and depth before load goes up. Log depth and any hip flexor tightness per leg. The leg that shows more tightness gets extra hip flexor work before S10.

Hip thrust is the primary focus this session — two variations back to back. The pause rep set builds activation quality before loads go heavy in Phase 2. Log how the 3-second hold feels — is the glute holding it, or is the lower back taking over? That feedback shapes how tempo work is used going forward.

Full volume session — every primary movement is 10–12 reps at sub-maximal loads. The goal is accumulating reps cleanly, not grinding. This session should leave you feeling worked but not destroyed. If you're wrecked after this session, Phase 2 load ramp needs to be more conservative. Log the feel: pumped and worked = right.

Hip thrust approaches 70% of Block 01 peak. Step-up returns as a primary glute driver. This session should feel like real work — heavier than any of S7–11. If anything feels sharp or unstable in the hips or lower back, log it specifically so Phase 2 loads can be calibrated accordingly.

Phase 1 closer — both squat and deadlift step above the ramp range to read where the strength is. Log every set with bar speed notes and a feel rating. That data writes Phase 2's opening prescriptions. Fast and clean = aggressive Phase 2 ramp. Grindy = conservative ramp, longer base building.

Phase 2 begins. Every load is above the Phase 1 ramp. Squat at 210#, thrust at 235#, RDL at 175# — these are real working loads. This session sets the tone for the next 10. Log every primary movement with bar speed and feel notes.

Sumo and Bulgarian are the two primaries — adductor-glute loading combined with the deepest glute stretch in the program. The pause hip thrust closes the glute work with tempo. This session has high unilateral volume — log any side-to-side differences on the Bulgarian. That data becomes a corrective loading priority in later sessions.

Hip thrust peaks at 255# this session with a drop set finisher for hypertrophy volume. Log the drop set reps at 185# — how many, and whether the glute was contracting on reps 12+. If the lower back took over in the drop set, the primary sets may need to come down 15–20# before the next drop set session.

Squat cluster sets — more total volume at 220# than straight sets allow. RFESS at 60# approaches Block 01 load. Log how the cluster set felt vs the straight back-off sets — that comparison is the most useful data from this session.

Deadlift steps to 255# — the first time above 250# this block. Log lower back feel after every deadlift set specifically. 255# after a period away is meaningful and the body may give feedback that lighter loads didn't. If anything talks, S19 deadlift load adjusts accordingly.

Hip thrust at 270# is the heaviest of the block so far. Curtsy lunge targets the glute med specifically. The combination of heavy bilateral glute max (thrust) and glute med work (curtsy + lateral walk) makes this the most complete glute session of Block 02. Log the glute med burn from the curtsy — it should feel distinctly different from the hip thrust effort.

Squat peaks at 230# and the hip thrust rest-pause set is the glute hypertrophy peak of the block. Log total reps across all three rest-pause mini-sets and whether the glute was firing cleanly on the last mini-set or if fatigue shifted it to the lower back. That's the most important data point from S20.

Deadlift peaks at 285# and RFESS matches Block 01 load. Both primary movements in the same session is high lower body demand. Log lower back feel after the deadlift top set specifically — if it's talking after 285×3, the S23 deadlift prescription needs to account for that.

Pre-closer — everything is sub-maximal and intentional. Squat at 195# feels easy compared to 230# in S20. Hip thrust at 250# is volume, not intensity. Come into S23 rested — 48 hours minimum between S22 and S23. Log how the legs feel after S22: pumped and full = good. Heavy and fatigued = S23 needs adjusted prescriptions.

Block 02 done. Log everything from this session before you leave: squat top set bar speed, hip thrust contraction quality at 285#, deadlift top set feel and lower back response, RDL and good morning loads. Block 02 opened with a 185# hip thrust. It closes with 285# × 5. That's 100# added on the most important glute movement in the program across 17 sessions. Block 03 builds from every number logged today.