SUMMARY: During the December 4, 2016 regular season game between the New York Giants and the Pittsburgh Steelers, Giants cornerback Eli Apple recovered two Steelers' turnovers and noticed that the Steelers seemed to be playing with deflated footballs. Upon testing by the Giants' on their sideline (an act which is expressly against the rules ), both footballs were found to be below the magical and sacrosanct lower limit of PSI. According to Mike Florio of ProFootballTalk , one ball measured PSI and the other PSI. Unlike their posturing two years ago, the league quickly came out with this statement which passively admitted that cold temperatures will lower the air pressure in footballs: "The officiating game ball procedures were followed and there were no chain of command issues. All footballs were in compliance and no formal complaint was filed by the Giants with our office."
You can probably stick with that routine for a while, though I’d like to at least see some rep variation. You could make it a 4 week progression like this:
Week 1: 3 or 4 sets of 10 reps
Week 2: 4 sets of 8 reps
Week 3: 5 sets of 5 reps
Week 4: max effort – 5 reps, 2 reps, then as many sets of 1 rep as it takes you to reach a max effort
Week 5: repeat
I’d also like to see you throw in some stiff leg deadlifts or good mornings on Friday either before or after your lunges. Just 2 or 3 sets of 8-12 reps would be fine.