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) |
| RDLs 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 |
| Abs Roses GHR Sit Ups |