M15 W4 Squat Day

Fall 2009 Training
Mesocycle 15 - Week 4
Squat Day

Beginning Thoughts:

This is last night's workout. I have such a love-hate relationship with the Front Squat. I love FS and it hates me

Workout:

Front Squats:
255 lbs x 2 reps
275 lbs x 1 rep
285 lbs x 1 rep
295 lbs x FAIL
295 lbs x 1 rep
Oh man....This destroyed me. The bar rolled forward in 295 on the ascent and I had to dump it. I got the weight on my second attempt though.

Front Squat Cluster Sets:
(225 lbs x 1 rep x 4 minisets) x 1 set
(225 lbs x 2 reps x 4 minisets) x 1 set
Did 2 sets here. Tired the **** outta me. If anyone is wondering: you do clusters by choosing a weight, doing some reps, resting for 20 seconds, doing some more reps, rest for 20 seconds and then do some more reps, etc. I have these two sets on video but I warn you that they are VERY boring because of all the waiting around I did.

Cable Pull-throughs:
90 lbs x 10 reps x 3 sets

Farmers Walks:
110 lbs x 2 trips x 3 sets

Jackknife Pikes on a Swiss Ball:
BW x 7 reps x 2 sets

Videos:

Front Squats, Cluster Sets, Pull-throughs, Farmers Walks and Jackknife Pikes on a Swiss Ball. WARNING: VERY LONG!:

Overall Impression:

The workout was pretty decent. I am happy with 295 on the Front Squats. The Cluster Sets were really difficult (mentally) to go through.