Tag Archives: Low Bar Back Squat

Wednesday – Leg Workout

  • Low Bar Back Squat (w/ belt)
    • 275 lbs x 3 reps
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 340 lbs x Failure*
  • High Bar Box Squat (w/ belt, 14″ box)
    • 250 lbs x 3 reps
  • Partial Rep Squat (w/ belt)
    • 385 lbs x 20 reps
    • 465 lbs x 20 reps


* I am starting to get to the point where I don’t mind failing. I have learned proper technique in which I can throw the weight off my back without consequence other than it crashes to the ground like thunder. It would be better to succeed but I can’t always add 5 lbs to my lift each workout. In fact it is progressively getting harder to add weight to my back squat and maintain full depth. As the weight increases I tend to shorten the range of motion. This is also why I always reserve at least a set or two dedicated to the box squat to properly assess strength gains.

Tuesday – Leg Workout

  • Low Bar Back Squat (w/ belt)
    • 275 lbs, 2 sets x 1 rep
    • 295 lbs, 2 sets x 1 rep
    • 315 lbs, 2 sets x 1 rep
    • 330 lbs, 2 sets x 1 rep
  • Partial Rep Squat (w/ belt)*
    • 395 lbs x 20 reps
    • 445 lbs x 20 reps


* I decided it was time for a change. My left shoulder has healed enough to allow me to do back squats again so it is time to go heavy. The heavy partials are supposed to tire me out at the end of the workout but instead I find that it gives me an adrenaline rush and acts like steroid. After my workout all I thought about was doing heavy pin presses, shrugs, and other partial rep movements that allow heavy weight to be lifted.

It is my belief that this heavy load does indeed stimulate situational testosterone. As a natty this is as close as I can ever come to elevating testosterone levels. Whether this is a placebo effect or not the end result is the same. I rush out to the garage each day to impatiently train. I left off last year doing 505 lbs partial rep squats for sets of 5 reps. It is a surety that I will go way above and beyond this amount of weight. If I reach 700 lbs this time around I won’t care if the squats I do are partial rep as many competitive powerlifters claim they have trouble walking out of the rack with this amount of weight.

Monday – Push Workout

  • Bench Press
    • 205 lbs x 2 reps
    • 225 lbs x 2 reps
    • 245 lbs x 2 reps*
    • 140 lbs x 20 reps
  • Floor Press
    • 205 lbs x 2 reps
    • 225 lbs x 2 reps
    • 245 lbs x 2 reps**
  • Box Front Squat (w/ belt, 12″ box)
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 275 lbs x Failed
  • Front Squat (w/o belt)
    • 160 lbs x 15 reps
  • Low Bar Back Squat (w/ belt)
    • 275 lbs x 2 reps
    • 295 lbs x 2 reps


* I failed on the second rep but it was close. I got stuck at the sticking point and will probably try again the next workout or attempt 255 lbs for a single.

** I failed on the second rep. However, this is a new 1 rep max PR for me in the floor press. The amount of weight I can lift in the bench press compared to the floor press is close and have come to accept the it as an accurate conjugate. If I gain 20 lbs in the floor press it is safe to assume I will have gained 20 lbs in the bench press. The floor press reduces the amount of stress on the front deltoid making it an excellent alternative to the bench press if you have shoulder problems.

Thursday – Legs

  • Box Front Squat (w/ belt, 12″ box)
    • 225 lbs x 3 reps
    • 270 lbs x Failed*
  • Low Bar Back Squat (w/ belt)
    • 275 lbs x 5 reps


* I failed on the box squat but have been setting new PRs over the last few weeks. My bodyweight is down to 165 lbs but I was still able to do a 265 lbs front squat the previous leg workout which is not too bad. I know that in Classic Powerlifting (raw) being able to bench press 100 lbs more than your bodyweight would qualify you for the nationals here in Canada. The weight an athlete can handle in the front squat is somewhat similar. The most I have ever seen any front squat on YouTube is around 600 lbs.

Sunday – Leg Workout

  • Box Front Squat (12″ box)
    • 205 lbs x 3 reps
    • 250 lbs x 2 reps*
  • Front Squat
    • 145 lbs x 20 reps
  • Low Bar Back Squat (w/o belt)**
    • 225 lbs x 5 reps
    • 235 lbs x 5 reps


* I failed on the second rep.

** This is the first time including any type of back squat in my workout since I injured my left shoulder three months ago. As a result I am starting out light and will gradually add weight to this lift.