Be Specific!

It's no shock that the more specific you are and the more detail oriented you make things the better results you'll get.  When you pay attention to your spending you save money, when you pay attention to quality AND quantity you will have results changing your body.  Likewise when you use the correct percentages on strength work you will have better results because you will accumulate the appropriate volume for you.  It takes the guess work out.  So make sure you pay attention to your numbers and if you have not been you need to today!

Strength:

Front Squat Box Squat 

5,5,5,3,3,3,1,1,1