Fitness Log 2013-09-01: Overhead Squat, Front Squat

Overhead Squat

• 45 lbs x 5
• 65 x 5
• 95 x 3
• 95 x 5
• 105 x 5
• 115 x 5

I really need to work on these regularly.  They are clearly a huge weak spot and I have a feeling that pulling these together will transfer to a wide variety of areas.

I focused on speed down and up.  I find that slowly settling down into the bottom with overhead squats is easier than dropping fast so I wanted to focus on stability through the drop.

Front Squat

• 135 x 5
• 160 x 5
• 185 x 2
• 210 x 1
• 235 x 1
• 260 x 1
• 270 x X

Not a bad max out session for the front squat.  I didn’t hit a new PR but I was a little ambitious with the +10.  260 is my prior PR but I haven’t front squatted in a while due to the back squat program.  On the one hand, it is good that I didn’t lose ground but it would also have been nice to see a big transfer boost from the back squat program.  I have a feeling that it is just a matter of getting back into the groove and that the front squat will bump up a bit soon enough.