Tag Archives: Partial Rep 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.

Sunday – Push


* I wanted to try using full range again since my left shoulder is feeling much better. Unfortunately I felt a pull in my shoulder and decided it wasn’t a wise idea to attempt a third set. Perhaps one more month of partial rep training and I will be back to full range movements again.

Sunday – Leg Workout

  • Hang Power Clean (w/ straps)
    • 190 lbs x 1 rep*
  • Box Squat (12″ block)
    • 235 lbs x 7 reps
  • Front Squat (w/o belt)
    • 190 lbs x 5 reps
  • Partial Rep Squat (w/o belt)
    • 450 lbs x 12 reps


* For Olympic lifts I use Bulgarian training where I do the least amount of warm up sets and then immediately jump to my top weight trying to set a new record each time allowing multiple attempts.