T Nation

Despade: Journey to Strong(ish?)



Front Squatober: Day 6

Front Squat
3 x 3 x 195 (60%)
3 x 3 x 225 (70%)

Incline DB Bench
8 x 60
5 x 70
5 x 80
4 x 5 x 100
10 x 75

Giant Set:
DB Laterals
3 x 10 x 25
DB Rear Laterals
2 x 10 x 25
1 x 10 x 20
DB High Pull
3 x 10 x 55

Tricep Extensions (Band)
4 x 25 x Black

Felt heavy, moved fast, got complimented on form (ego can barely fit through a standard door now :joy:). The 195 felt like trash, 225 felt better, I find it is harder for me to brace with the much more upright positioning of the front squat as opposed to a back squat…just a bit of a learning curve, I guess.

I’m guessing that this is what I was supposed to feel like with the original squatober programming (mildly beat up, accumulating fatigue) only it has taken me 6 weeks of squatting with this frequency to get it. Am hoping that I hit another 15-25lb PR (putting me around 350 for my FS) at the end of this, but I’m not nearly as optimistic about it as I was the back squat haha but if I can make some more linear progression off of this program back to back?! Man…I’m not sure what could really be better…



Front Squatober: Day 8

5 x 195 (60%)
5 x 210 (65%)
5 x 225 (70%)

3 x 5 x 40s

Banded Back Pulls
3 x 20 x Green
DB Pull Over
3 x 5 x 50

Giant Set:
Banded Good Morning
3 x 10 x Purple
Goblet Squat
3 x 10 x 50
BB Curls
3 x 10 x 45

Meh, everything moved well enough, just felt meh, and hungry. Finally had an empty enough gym to sneak a video, so that I could see depth for myself, feel much better about it now that I’ve seen it. Upwards and Onwards.



Weight: 213.0

Front Squatober: Day 9

Front Squat
2 x 195
2 x 225
2 x 245
2 x 265
2 x 275

2 x 190
2 x 225
2 x 235
2 x 255
2 x 2 x 275

5 x 135
5 x 155
3 x 5 x 165

Giant Set:
Banded GM
3 x 10 x Purple
Skull Crusher
3 x 10 x 65
3 x 20 x Black
DB Shrugs
3 x 20 x 60

A decent day, squats felt like hell, but the bench moved quick, that’s the best 275 has felt coming off my chest, could have easily paused it on all 4 reps, just felt solid and clean.

Weight: Ouch, haha, I’m trying to not get in my own head with this whole gaining weight thing, but it’s tough.

Program Ponderings: I may have to back it off a bit, my knees are starting to feel beat up, and that is something I don’t want to have to worry about, and it isn’t worth ‘muscling’ through a program (to me) when I could back off and simply run the back squat style again in a few weeks (or Deadlift programming from the same guy for the month of December.) I thoroughly enjoy the programming and may spring for a couple of his programs. Going to see how the knees feel today, and probably let today’s workout/knee feelings be the determining factor. A leading contender is that for the next two weeks I simply squat every other day, but maintain the programming order, and simply stimulate my legs on the days between squatting.



Weight: 213.6

…Damnit…FS Day 10

Front Squat
3 x 135

Back Squat
5 x 135
4 x 205

5 x 135
3 x 155
1 x 185
1 x 205
10 x 135

Rear Lateral
3 x 15 x 20
WG Pull Up
3 x 6 x BW

Lateral Raise
3 x 15 x 20
High Pull (rope and KB)
3 x 12 x 35

Plate Raise
2 x 10 x 35
2 x 8 x 45

Tricep Extension
3 x 20 x Black
Curl (rope and KB)
3 x 15 x 35

Felt like trash, right knee is a whole bucket of nopes for front squatting right now, feels just fine back squatting, so I’m gonna just let that bad boy rest up a bit and hit some volume stuff, chase dem pump feels and have some fun with it. Wanted to test OHP strength, no gain, no loss, happy with the wash. The 205 was heavy and slow, but smooth, I can deal with that.