1-27-15 – Max Effort Front Squats

After taking a week off of the gym after the meet I was more than eager to get back in the swing of things. Since it was my first day back I did take some extra time to properly stretch out and warm up before I touched anything heavy. Today I worked on max effort front squats which went well. When I first started, the weight felt heavy and I was finding it hard to keep my chest up. After I put my belt on I felt a lot more stable with the heavier weight. I made sure I kept my elbows pointed upward so I didn’t fall forward. I finally moved up to 245 and I failed on my first attempt because I sat to far down into the hole and dumped the weight forward. On my second attempt I tightened up a lot more and made sure I only went to parallel which helped me grind it out.

Max Effort, Lower Body
Front Squat
Warm Ups
2 x 10 - bar
95 x 5
135 x 5
155 x 3
Working Sets
185 x 1
205 x 1
225 x 1
235 x 1
245 x 1 (missed 1st attempt, completed on 2nd attempt)
3 x 12 - 225, 225, 265
Step Ups w/ weighted Vest & DBs
3 x 10 - each leg, 20lbs DBs
Reverse Hypers (no swing)
3 x 12 - 90
GHR Sit Ups
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