Tag Archives: Partial Rep Front Squat

Tuesday – Leg Workout

Comments:

* Failed on the third rep.

** I found it hard to breathe after the 10th rep. The belt might be better for low rep sets that don’t require as much heavy breathing as a 20 rep set of squats.

Tuesday – Push Workout

  • Box Front Squat (12″ box)
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps
  • Partial Rep Front Squat
    • 330 lbs x 12 reps
  • Bench Press
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
  • Skull Crusher
    • 65 lbs x 20 reps
    • 95 lbs x 15 reps
    • 115 lbs x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 2 sets x 12 reps

Comments:

* I failed on the third rep but struggled at the sticking point for about 3 seconds which completely exhausted my chest. As a result I didn’t do partial rep bench press or seated half press today.

Wednesday – Leg Workout

Comments:

I achieved a new max PR in the box front squat that is greater than my regular front squat has ever been. My previous 1 rep max in the front squat before starting the box front squat was 225 lbs. I can now handle this same weight for 5 reps easy. Using a 1 rep max calculator those 5 reps are equal to a 260 lbs. That is an increase of 35 lbs in the last month.

Sunday – Leg Workout

  • Box Front Squat (w/o belt, 12″ box)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 220 lbs x 5 reps*
  • Partial Rep Front Squat (w/o belt)
    • 275 lbs x 12 reps
    • 305 lbs x 12 reps
  • Front Squat (w/o belt)
    • 175 lbs x 12 reps

Comments:

* It is important to note that I did an additional warm up set using 185 lbs. I usually stop at 155 lbs in my warm up and then jump to the top weight. I am not sure if this is too close to my max and if I fatigued my quads a little on the warm up before attempting a new max with 220 lbs. However, this is a new max PR at this weight and don’t think I have even done doubles this heavy before.

However, I set another new 12 rep max PR so I am still making progress just more slowly now. I am going to continue this program doing the exact same things since I just added 30 lbs to my 7 rep max PR in the front squat in less than 3 weeks.