Fitness Log 2013-10-22: Squat, Front Squat (PR!), Abs

Squat

  • 45 lbs x 5, 135 x 5, 165 x 5, 190 x 3
  • 240 x 5
  • 270 x 3
  • 305 x 1+: 3 (3RM PR)

Excellent day for the squat.  I went into the 305 shooting for 2 reps and managed 3.  All reps felt super deep.

Front Squat

  • 135 x 3
  • 185 x 3
  • 205 x 3
  • 225 x 3
  • 245 x 2
  • 260 x 1
  • 270 x 1 (PR!)
  • 275 x X

I haven’t front squatted in a couple of a weeks so I decided to throw in some front squats today.  I wasn’t expecting much but kept adding weight and it kept feeling light and so I ended up hitting a new 1RM PR at 270.  The 270 actually felt pretty easy.  Pretty sure the 225×3 and 245×2 were 3RM and 2RM PRs too but I don’t keep good enough track of that.

Interestingly, the last time I front squatted was October 5 and I missed 270 that day.  It’s interesting to speculate on what happened over the last two weeks to allow me to suddenly hit 270.  Did I just need a rest?  I don’t think there was anything with my other primary lifts or accessory work that would explain it.  The ab wheels have been improving greatly.  Could that have really improved core strength enough to explain this?

I was planning to do squats + front squats + good mornings with the logic that the front squats would add some focused work on the quads and the good mornings would add some focus on the hamstrings.  However, the front squats went longer (and better!) than expected so I skipped the good mornings.  Next week, I will try doing the three together.

Abs

  • Wheels from knees: 10, 10
  • Russian twists w/ 10 lbs: 10/10, 10/10
Posted in Fitness

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