25 Jan 2017 M95C21T6
SQUAT Training
Training talk! So a few
days ago I realized that it has been 3-4 years since I PR'ed on a Front Squat
max. Maybe there is a lesson to be taken from this, and it isn't about needing
an excel spreadsheet to calculate my front squat training, but I think the
lesson is about complacency. Wanting to step out of my comfort zone, I decided
to grind out a PR with 145 kgs 320 lbs today. Surprisingly it went very smoothly.
This isn't a huge PR (143 to 145) but it is all about baby steps, right?
Before anybody asks: I
didn't PR on FSQ because I truly do not care about my front squats (or back
squats) enough to program them for aggressive progression. The only purpose
they serve is to help the deadlift. Do I hit my max on Front Squats often? Yes.
20-30 times a year on average. That is a lot and (gasp!) it is all without an
excel model!
The plan for squats
moving forward is to stick to a variation for as long as I can before I am
bored of it or I can no longer add to whatever I did the previous week. At that
point I will jump to a new variation. I am not taking progression too
aggressively but I am going to keep an eye on squatting in general because I
have this nagging feeling that if I don't push my squats even a little bit my
deadlift won't budge.
Lastly: I have trained 8
days in a row with one of those days having 2 workouts (morning and night
sesisons) and I am beat and falling ill so I am taking a day or two off and I
will crush Band Deadlifts when I get back.
Front Squats:
125 kgs x 1 + 1 + 1 reps
125 x 3
135 x 1
145 x 1 PR
125 x 2
Weighted Dips:
+20 x 6 x 3 sets
BW x 10 x 5
Tricep Band Pressdowns:
#1 x 20 x 7
Bicep & Grip Stuff:
Rolling Thunder Intensity
Rope Pull-ups
Preacher Curls
Hammer Curls
Reverse Wrist Curls
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