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:
335# (10# PR)
17 reps at 165#
295# back squat (20# pr!)
13 reps @ 145# front squat
370#
25# pr
210# (35# more than PR from before the 6 weeks)
105# FS x 13
275#
21 reps @ 135#
255# (20# PR)
125 FS x 9
230# (15#)pr
front squats 14@ 115#
Dave
350# 25# PR
14 @ 175# FS
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
210# (35# PR) I think I had more but we ran out of time :(
105x17
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...
200# (25# PR)
100# for 15 reps FS
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