Today is the day!! :)
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...
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