Legs

Dave Tate teaching

I didn't have as much time in the gym today as I was with my father, but it was more than enough time to see how heavy I can go on front squats, no day do I dread more than this day.

Split Squats - 2x5.......135

Front Squat - 5, 3, 3, 3, 3, 3, 3, 3, 3, 4, 4.........135, 155, 185, 205, 215, 225, 235, 245, 250, 205, 205

Back Squats - 3x10.........155 on all sets

That's it, but don't let the apparent lack of volume fool you, that's 11 sets of front squats, all with the hips just breaking parallel, the back squats were full range of motion.  Last time I went heavy on front squats I got to 245 and completed without assistance, but I didn't like my form.  So I wanted to get it a second time, 245 felt much better I kept my elbows up and got good range of motion.  I was going to stop there but the guy spotting me (Eric's brother) said I should go up, so I did, only 5 pounds but it made a difference.  At 250 I think I saw the light, but it felt like 245 did the last heavy front squat workout, I wasn't completely satisfied with my form so when this rolls around I'll try to complete 250 again but with crisper and cleaner form, nevertheless it's still a completed 3 reps.  The back squats at 155 were different normally I go no higher than 135 for hamstring to calf back squats, but at 155 I was able to keep solid form so why not.