Front squat 3-3-3-3-3 reps
Compare to 260120.
Post heaviest load to comments.
Stimulus and Strategy:
Today you'll build to a 3-rep-max front squat, heavy relative to your capacity. Check Jan. 20 for your most recent 3-rep effort as a reference. Let your jumps in load be guided by effort, feel, and movement quality — make larger jumps when things feel smooth, smaller jumps with longer rests if you're struggling early.
Newer athletes should keep loads lighter and prioritize sound mechanics. Heavy is the goal, but movement quality always comes first.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Front Squat
Find a gym near you:
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Comments on 260707
181 Comments
13:59
205 triple
39 / M / 5'9" / 144lbs
Did this Saturday.
155-165F-135-135-145
Was going to do this Friday, but my knee wasn't having it. Went to gymnastics class that night and got my first ever ring muscle-up, though 🙂.
190-210-230-250-250 Rx. Used the belt on 250. Felt like a solid effort.
225,245,265,285,315
9:21
Front squat 3-3-3-3-3 reps
125 lbs.
tiempos de ronda
R1 | 02:02 |
R2 | 03:19 | +77 s
R3 | 01:58 | -81 s
R4 | 02:19 | +21 s
R5 | 01:27 | -52 s
Ø 02:13
185 205 225 245 265
Built up to 80kg x3
Back-off work: 75kg x3 x3 sets
Extra volume: 70kg x5
Heaviest load: 80kg
Note: good heavy effort; 75kg was the stable working weight
132lbs (60kg)
152lbs (70kg)
176lbs (80kg)
198lbs (90kg) - 1PR/Failed 3PR
Finished remaining with 176lbs.
70-80-85-90(2reps)-90(1rep)
185#
Didn’t push as at the Elliot’s. Felt good
135-155-175-185-175
Also did power snatch singles (75 to 110), and deadlift triples: 185-205-225-255-275
53m/5'10"/190
55-65-75-85-95
Belt squat
10 dumbbell deadlifts
10 dumbbell front-rack walking lunges
10 dumbbell front squats
- Rested 2 min after set 1, then 2:30 for others
- Used 2 dumbbells - 35 lbs
Set times
1 | 01:30 |
2 | 01:32 | +2 s
3 | 01:27 | -5 s
4 | 01:27 |
5 | 01:25 | -2 s
Total | 7:21
20/01/26 : 75-80-85-90-95kg
155, 185, 205, 225, 205
260120: 155, 185, 205, 210, 220
251114: 155, 185, 205, 215, 195
M45
100kg, same as in January
I felt tired (only 6 hours of sleep) and had sensations in my upper and lower back so I didn't want to push further.
Both heels on wedges
Sets: 135 / 155 / 175 / 185 / 205
RPE: 9–9.5
Last rep clean but heavy. Good technical max for the day. Next target: 210 x 3, then 215 x 3.
Both heels on 5# plates
Then dead lifts at 225 5x5 super set with weighted leg lifts at 35# and curls at 50 alternating for 5 each side
215-225-235-255-265
115
135
155
165
1 mi cash in
115#
135#
155#
175#
195#
1 mi. Cash out
225
245
275
295(failed)
Didn’t finish the fifth set.
185
195
215
230
PR for me!
YouTube: https://www.youtube.com/watch?v=aabCbtexegc
260707 - Front Squat
5 x 3 Front Squats
235#
245#
255#
265#
🔥 275# x 3 (NEW PR) 🔥
Huge strength day today. The last time I completed this workout was 260120, where I finished with a 260# triple. Nearly 6 months later, I was able to add 15 pounds and hit 275# for 3 reps.
The biggest thing I focused on today was keeping my elbows up, especially as the weight got heavier. When fatigue sets in, it's easy for the elbows to drop, which puts more stress on the wrists and makes the lift feel much harder.
working on recovery from elbow injury
Kg->#
Rx 264/286/308/330/341
That’s just nasty!
205,215,215,215,215 felt good today
That's awesome from the floor too!
32 weeks pregnant
Amazing!
Confident I could have broken 200. Wrists were screaming
Finished with accessory work
Weighted pull-up 5x5 with 30lb
Bulgarian slits 3x10 each leg 70lb
Toes to bar 4x12
150-160-160-160-160
(not my best effort)
Finished with “acid bath” 500ski 500row 1k bike- 5:40
Heavy weights plus cardio triathlon! Nice!
Website won't let me post, nice work Chance
260707
Rx
225, 245, 265, 275, 285
260408
Rx
225, 245, 265, 275, 275(x2)
260120
Rx
225, 245, 265, 275, 275(x1)
Son(18)
260707
Rx
215, 235, 255, 275, 285
260408
Rx
185, 225, 245, 265, 275(x2)
Practice day after vaca and long drive
Power snatch and FS.
Way to still get some work in, Mike!
Warmed up with the bar, 95, 135
185x3
205x3 started getting a little sloppy
225x3 hardly got to good extension
185x3 for four more sets
105 110 115 120 125 Kg https://youtube.com/shorts/iq3HmcYlWeQ?is=JLGbVdvW08NOS1uh
Excellent!
Well done!
That's some legit deep squatting!!
205-225-245-265-270
260120: 205-225-245-255-260
Lbs
Lbs
Dammit. More recent compare to on 260408: 205-225-245-255-265 lbs.
Nice job CN!
Great job my man! We get it, those loads were in Lbs :)
@ LK: …….LBS!
😆
But Coastie, now, tell me, was this lbs?!?
😂Excellent job!
A more recent compare-to is 260408.
Thanks!
30yrs|72in|202.5lbs
185lbs, 205lbs, 205lbs, 215lbs, 235lbs
135-185-205-225-235
Rx'ish
95-115-135-155-175-185-205-195#
First 3 sets using my not-quite front rack, the rest with bar on shoulders and hands crossed per my usual for heavy FS. I'm pleased I managed 135 with front rack, and opted to try 205 sooner, before the knees said 'enough'.
260120: 75-95-115-135-145-155-165-175-185-195
251114: 5x3 at 115# as part of cool down after doing a belated Marine Corps birthday workout
230819: 155-165-175-185-195
Nice!
Good work Lincoln!
Whoo hoo! Breaking 200! That's awesome!
2 mile buy in run
Bis and tris db finisher
Wow!
Dang! Impressive!
I’m pretty sure this was the first time I hit 315 for 3
That's fantastic! Congrats if a PR; it's an impressive one!
Awesome!
Awesome!
165-175-185-185-185 (attempted 195, but got only 1 rep)
MetCon afterward:
5 RFT:
-90 DU’s
-15 hang squat cleans (95)
-21 GHD sit-ups
Time: 23:05 (improvement of 1:34 since last done on 4/13/26!)
Nice going for extra plus the improvement over last time!
Well done!
Dang, puttin in work!
Great!
No rack & still not at clearance for too heavy, so using my usual trusty landmine rig is out-subbed mash up of quad-centric stuff
8 reps FS with 35# DB in slant board
8 reps squat with 20# med ball-arms extended on slant board
8 alt split squats on board with 35# DB in FC
8 FS on board with 75# Bulgarian bag in front rack
8 Single leg leg extensions on old school garage gym machine - 45#
8 both legs @ 75#
8 alt Bulgarian splits off bench 35# in FC
x3 rounds
Quads & abs toasty, little bit o glute
That's a great mashup, Favo!
Great job!
Nice work Favo!
Trying to go heavyish (for me) without triggering the parts that don't want to work.
That's pretty heavy, IMHO, and you keep all the parts in order to lift another day. Win!
First time front squatting. Felt tired and weak today.
Those are solid increases. You don't look weak based on that! Great job showing up on a low energy day!
85-105-115-120-125 lbs
Wow, nice!
190
Compare: 185
Beginner option:55-75-95-105-130
205-215-225-225-230(pr)
weight was shifting to the toes in the bottom as it got heavier. Had to focus on keeping a vertical torso.
Congrats on a PR!
Hell yeah, PR
Very well done! Congrats on the PR!
180
207
218
229
240
Sets of 3 front squat
95, 135, 185, 205, 225
135, 155, 175, 215, 205
55 65 75 85 95
Last rep a little shallow
+Strict press 55# 2 sets of 10
Last 2 reps push press
-every 1:30 do 3 front squats
-35, 55, 65, 75, 85, 105, 125, 145, 155, 165, 175, & 195 lbs
Big increase from start to finish & hitting almost 200 when fatigued, nice work!
155-165-170-172(f)-172(f)
Onward….
Every day may not be a PR, but every one you show up is a win!💪
Great job pushing to the upper limit! Next time brother
Nice work and way to keep showing up!
Front Squat = 165-170-175-180-185
Fronties
3-3-3-3-3 reps
3@ 45
3@ 55
3@ 65
3@ 75
1@ 85
3@ 75
F40 4’11” 110lbs
first time doing front squats with a barbell
85/95/100/105/115 lbs
135/155/185/225/245 lbs
Jan. 20: 155/165/175/185/ PR: 195
Today: 175/190/200/205/ New PR: 225
165/175/185/190/195 lbs
40kg/45kg/50kg/55kg/60kg/65kg