Week 1
Monday
- Back Squat 3x5-8 @ 60% (285lb)
- 8x285lb, 8x285lb, 8x285lb
- RDL 3x5-8
- 8x185lb, 8x185lb, 8x185lb
- Dumbbell Bicep Curls 3x10-12
- 12x35lb, 12x35lb, 12x35lb
- Dumbbell Hammer Curls 3x8-10
- 10x40lb, 10x40lb, 10x40lb
- Band Pull Aparts (#2 Band) 2x25
- Hanging Leg Raises 3x8
Tuesday
- Warmup: Bench Press
- 10x45lb, 8x135lb, 5x155lb, 5x185lb, 5x205lb
- A) Bench Press 3x5-8
- 8x225lb, 8x225lb, 8x225lb
- B) JM Press 3x5-8
- C) Weighted Dips 3x5-8
- D1) DB Tricep Rollbacks 3x15 (20lb) - too light
- D2) Plate Front Raises 3x15 (25lb) - too light
- D3) Decline Med Ball Sit-ups 3x10 (15lb)
Wednesday
- Push-Press 3x3-5
- Warmups: 10x35lb, 10x85lb, 10x105lb, 10x125lb
- 5x175lb, 5x175lb, 5x175lb
- High Pull from Hang 5x3
- 3x175lb, 3x175lb, 3x175lb
- Reverse Hyperextension 3x10
Friday
- A: Front Squat 3x3-5 60% (215lb)
- 3x215lb, 4x215lb, 5x215lb
- B1: Dumbbell Bench Press 3x8 (65lb)
- B2: Barbell Rows 3x8 (175lb)
- C1: Dumbbell Incline Press 3x8 (65lb)
- C2: Pull-Ups 3x8
- D1: Swiss Bar Hammer Curls 3x8 (97lb)
- D2: Straight Arm Pulldown 3x8 (45lb)
- E1: DB Overhead Press 3x12 (40lb)
- E2: Barbell Shrugs 3x8-10 (225lb)
- F: Good Mornings Deadstop to Safeties 3x8 (135lb)
Saturday
- A: Trap Bar Deadlift 3x5 (345 lb)
- B: Overhead Press 3x5-8 (135 lb)
- C: Heavy Bag Over Bar 3x5 98 lb
- D: Trap Bar Carry 3x40yds
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Week 2
Monday
- A: Back Squat 3x5 @ 62.5% (295 lb)
- B: Belt Squat 3x8
- C1: DB Bicep Curls 2x10 (40 lb)
- C2: Pull-Aparts 2x25 (#2 Band)
- D1: DB Hammer Curls 2x10 (40 lb)
- D2: Hanging Leg Raise 2x8
Tuesday
- A: Bench Press 3x8 @ 62.5% (235 lb)
- B: JM Press (Strict) 3x12 (95lb)
- C: Weighted Dips 3x8
- D1: T-bar Rows 3x10 (165lb)
- D2: Plate Front Raises 3x10 (45lb)
- D3: Decline Med Ball Sit-ups 2x10 (15lb)
Thursday
- A: Front Squat 3x5 @ 62.5% (225lb)
- B: Power Clean & Push-Jerk 5x3
- 2x3 175lb
- 3x3 195lb
- 1x205lb
- 1x215lb
- 1x235lb
Saturday
- A: Overhead Press 3x8 @ 62.5% (145lb)
- 6x145lb, 8x145lb, 7x145lb
- B: Trap Bar Deadlift 3x5 @ 62.5% (360lb)
- C: DB Bicep Curls 40lb 3x12
- D: DB Tricep Rollbacks 40lb 3x12
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Week 3
Sunday (Rest / Recover)
Monday
- Warmup: Squats
- 45x10, 135x10, 185x8,
- 205x5, 225x5, 275x3,
- A: Back Squat 3x5 @ 65% (310 lb)
- Back Squat Iso-Hold 3x10s (500lb)
- B1: SLDL 3x5 (295 lb)
- B2: Swiss Bar EZ Curls 3x10 (97lb)
- C1: Face-Pull 2x20 (#2 Band)
- C2: Swiss Bar Hammer Curls 2x5 (97lb)
- C3: Pull-Aparts 2x20 (#2 Band)
- D: Hanging Leg Raise (Toes-2-Bar) 2x8
- Escape The Fate, One for the Money
Wednesday (Rest / Recover)
Thursday
- Warmups: Front Squat
- 35x5, 85x5, 125x5, 175x5, 215x5
- A: Front Squat 3x5 @ 65% (235lb)
- B: Wide Stance Good Mornings 4x5-8
- 235x4, 125x8, 145x8, 175x8
- C: SG High Pull 5x3 (215lb)
- D1: DB Bench Press 2x8 (85lb)
- D2: DB Row 2x8 (85lb)
- E1: DB Incline Press 2x8 (75lb)
- E2: DB Pullover 2x15 (50lb)
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How to you tend to hold the bar for front squats
Front rack position. Took a bit of time to get it to feel comfortable but over time it’s gotten better. Basically I concentrate on keeping my hands out while pushing elbows in and up, if that makes sense. I watched a video once by I think Kelly Starrett that gave me an “ah-ha” moment about how to place the bar such that it doesn’t stack your forearm on top of your elbow joint but rather lay your forearm a bit horizontally (flat) around you bicep which relieves a lot of the pressure and discomfort. Sorry very hard for me to describe now as I am writing this.
I also try to hold the bar up as deep into my throat as possible which seems to help quite a bit. Seems like it the bar isn’t choking you out then you have allowed about 2-3 inches of extra room that only acts against you creating a “moment” around your center of mass which pitches you forward in the hole and folds your upper back as the elbows begin to drop slightly (which seems unavoidable).
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I tend to have to fold arms because no flexibility, will have to take a look for the video
I find it is easier to get in the “mostly” correct rack position with a bit of weight on the bar. Trying to practice with an empty bar was useless for me.
Also, I have used the folded arm position in the past but I found it hard to balance the weight as the front rack position is a lot more secure. However, once you get used to it you almost don’t even need to hang onto the bar as your front delts and throat sort of hold he bar in position for you.
I will see if I can find the video as well.
Saturday (Rest / Recover / Ribeye)
Sunday
- A1: Trap Bar Deadlift 3x5 65% (375lb)
- A2: Overhead Press 3x8 65% (150lb)
Wednesday (Rest / Recover)
Thursday
- Warmup: Front Squat
- 35x5, 125x5, 145x5, 175x5, 195x5, 215x5
- A: Front Squat 3x5-8 @ 67.5% (245lb)
- B1: Push-Press 3x3 (215lb)
- B2: Reverse Hyper 3x10 (#2 Band)
- C: SG High Pull from Hang 3x5 (175lb)
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Saturday (Rest / Recover)
Sunday
- Warmup: Trap Bar
- 80lbx5, 170lbx5, 220lbx5, 260lbx5, 310x5, 350x5
- A: Trap Bar Deadlift 3x5 @ 67.5% (390lb)
- Warmup: Press
- B: Press 3x8 @ 67.5% (155lb)
- C: Heavy Bag Over Shoulder 3x8 (98lb)
- C: Camber Bar Good Morning 3x5-8
- 175lbx8, 195lbx8, 225lbx8
- D: Camber Bar Zercher Dead-Squat 3x5
- 225lbx5, 265lbx5, 315lbx3
- Homemade Sand Bag exploded on first drop…cut that exercise short today. Snowing out so the farmer carry was a no go…subbed Zerchers because they sounded like the right kind of terrible. Should make tomorrows workout interesting.
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