2014-08-20

WEDNESDAY WORKOUT (TEST DAYYYYY!)

Today is the day!! :)

Test time!!

STRENGTH:
Back Squat 1RM Test

Work through the following warm ups/work sets:
50% X 5 reps (PERFECT hip and knee position and change directions QUICK!)
65% X 3 reps
80% X 2 reps
90% X 1 rep
95% X 1 rep
103% X 1 rep (Try to beat your old 1RM by 5-10#... Don't just tie it!)
105% X 1 rep
110%+ X 1 rep

You should get through the first 4 sets in 6-8 minutes, then take the next 12-15 minutes to do the last  4 sets...

Take 2-4 minutes between the final 4 sets and throw a belt on along with having at least TWO SPOTTERS on these sets...


WORKOUT:
Take 50% of your best weight on Back Squat & perform the following:

Max rep FRONT Squats in 60 seconds

Use a rack for this one, but see if you can make it the whole time without racking the barbell...

GOAL IS 15+ REPS FOR THIS ONE...

POST YOUR NEW 1RM AND YOUR FRONT SQUAT WEIGHT AND TOTAL REPS TO COMMENTS

12 comments:

Jordan said...

335# (10# PR)
17 reps at 165#

Darren said...

295# back squat (20# pr!)
13 reps @ 145# front squat

Eldon said...

370#
25# pr

Emilie Goldsberry said...

210# (35# more than PR from before the 6 weeks)
105# FS x 13

Eric said...

275#
21 reps @ 135#

Stephanie Coughlin said...

255# (20# PR)
125 FS x 9

Anonymous said...

230# (15#)pr
front squats 14@ 115#
Dave

John Dunn said...

350# 25# PR
14 @ 175# FS

Lisa Dempsey said...

Lisa: 151.5# (21.5#PR); FS 20@75#

Rachel: 155#. She could have lifted a little more but time ran out.
She did not have a 1 rep max before the program started.
Good work, Racho!--love mom

Susannah Dunn said...

210# (35# PR) I think I had more but we ran out of time :(

105x17

C. vanilla vice said...

So I think from when I actually started later in the WED sqwat weeks
I have a 15# pr from 165 to 180 but back tore up, wanted 193...

Rachel said...

200# (25# PR)
100# for 15 reps FS