Front squat 3-3-3-2-2-1-1 reps
Compare to similar on 260707 and 260408.
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Stimulus and Strategy:
Today's the day to lift heavy relative to your capacity. It's a session that demands full focus and attention on every set.
Check back on your most recent heavy front squat days from April 8 and July 7 to help navigate today's weight, or if you know a recent 1-rep-max front squat, aim for 75% or more of that number. If you did yesterday's workout, expect today's legs to reflect it — don't be discouraged if the weight feels lighter than usual. Start a new set every 3 minutes so you get plenty of rest between lifts; if you don't need that much recovery, go heavier, as long as your mechanics hold up. Newer athletes should lighten the load and prioritize quality reps over chasing heavier numbers.
Intermediate option:
Same as Rx'd
Beginner option:
Front squat 5-5-5-5-5-5-5 reps
Resources:
The Front Squat
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Comments on 260901
163 Comments
Went too heavy too soon. Grind that last rep!
320 for single
250lb not Rx. I am doing my own strength cycle with FS so the timing matched really well. I did 5 rounds of 6 reps. 205-230-250-245-230.
2x2 @ 295
2x1 @ 315
-3-165
-3-170
-2-175
-2-180
-1-180
-1-205
fun to see if I could still do front squats :) stayed super-light & form not terrible
3-3-3 @ 65#
2-2 @ 75#
1 @ 85#, 1 @ 95#
170-175-180x3
190-195x2
210-
225x1Felt pretty good today up until 225…couldn’t stand back up! Before breakfast…
dad: 3x3@60, 2x2@70, 2x1@75 this might be a pr for dads front squat. As always, he had more in him but we don’t need to push to failure to get stronger, Jeff.
135-145-155-165-175-185-195(f)
120-125-127,5-132,5-132,5-137,5-140kg
2: 110-115kg
1: 120kg - 125kg❌️
Triples 135-155-165 doubles 185-195 singles 205-220
3/185; 3/205; 3/225
2/235; 2/235
1/255; 1/275
185-190-195-200-205-210-215
Could go up next time.
3:105✅
3:115✅
2:125 ❌
2:125 ❌
1:120❌
1:120✅
I don’t know what was wrong with mw today 🥲
205-225
235-255
3x70/70/80kg
2x85/85kg
1x90/95kg
109-2
111-1
Male 40- 80kgs
3 @ 80kg
1 @ 90-100-105-110
225-235-245-255-265-275-
285RX2 reps - 275
1 reps - 295
5X5
45kg
Max 100 kg×2, failed 105 kg
3 x 135
3 x 155
2 x 155
2 x 135
1 x 135
1 x 155
Knee tweaked. Had to drop weight.
3x 70kg
3x 75kg
2x 80kg
2x 85kg
1x 90kg
1x 100kg
2x 225, 245
1x 245, 255
Very sore today forgot to post lastnight
3 x 135, 155, 165
2 x 175, 185
1 x 195, 205
All reps deep
M/60/5’9”/214
3x120
3x125
2x135
2x140
1x150 failed
1x155 no attempt
Video ---> https://www.youtube.com/watch?v=LwXzICfKxsU
260 × 3
270 × 2 — failed the third rep
280 × 2 — failed the third rep
290 — failed twice
Current 3-rep PR is 275 and 1-rep PR is 285. The weight felt good out of the rack and during the descent, but I couldn’t drive through the sticking point. Heat index was around 95°F with high humidity, which may have contributed, but the strength just wasn’t there today.
Silver lining: After the workout and about an hour of failed attempts, I got my first-ever ring muscle-up. No front squat PR, but I still finished the day with progress.
Great workout. Great challenge.
170x3
185x3
195x2
205x2
210x1 - failed
207x1 - PR
M rx
135x3
155x3
185x3
195x2
205x2
215x1
225x2
3s at 125
2s at 135
1s at 155
could have gone 10 lbs heavier each set, feel it out next time
95 kgs for the 2 reps
100 kgs and 108 kgs for the 1 reps
205-225-245-255-265-275-285lbs.
*Wore a Belt.
*Lifted in Barefoot Shoes and I think I liked it?
Fantastic, Derek!
Great results at any rate!
205-235-255-270-280-290-295 lbs
Crushed the hell out of that, homie!
Excellent, Coastie!
135-155-175-185-205-225-235
235 for 2s
245 for 1s
Welcome! Great job!
Subbed slant board work, squats with 15# med ball front raises, split squats w/35# DB, goblet squats 35# & finished Bulgarian split squats off bench & leg extensions on OG garage weight machine 3 sets of 12-15. No FS for me ATM.
Awesome job still getting work in, BG!
185x2x2
235x1x1ish.
Wow.Really felt that it’s been a while.
135x3
145x3
155x3
165x2
175x2
185x1
215x1
2x75kg, 2x80kg
1x85kg, 1x90kg
2x75kg, 2x80kg
1x85kg, 1x90kg
65/75/75/85/85/95/95
2x45 kg, 2x55 kg
1x65 kg, 1x65 kg
Rx kg->#
3- 220#
3- 242#
3- 264#
2- 286#
2- 308#
1- 330#
1- 352#
Animal style!
Dang! Ken using allll the plates! Well done!
3x 145-150-155
2x 160-165
1x 170-175
Could have gone heavier.
45/45/50/55/65/75/80
185-185#
205-205#
These weights were just about right for today. Finding my fitness again after a layoff.
Welcome back to it! Those are solid #s!
garage gym.
x3: 225-235
x2: 245-255(F)-245
x1: 255-260
x3: 225 (missed I was supposed to do three sets of x3, so went back after the singles)
not sure what my 1RM is for FS, but those loads were ALL challenging today. some of you are beasts with the numbers you are putting up! Does anyone know the last 1RM Front Squat workout?
260707: up to 230 (sets of 3)
260408: up to 235 (sets of 3)
Nice work!
Great job, James!
25/30/35/40/45/50/55
Solid!
Front squat
1REP MAX 245lbs
1Rep goal 75% or greater
3-165lbs (✅) 67%
3-170lbs (✅) 69%
3-175lbs (✅) 71%
2-180lbs(✅) 73%
2-185lbs(✅) 75%
1-190lbs(✅) 77%
1-195lbs(✅) 79%
Great!
185, 205, 225, 245, 255, 265, 275
Rx'ish
95-135-155-175-195-195-195lbs
Hands crossed, bar on shoulders for all except 95# - only way I can go heavier as has been for years. Checked the box a little bit today. Focused on stretching in the garage and in the pool after.
260707: 95-115-135-155-175-185-205-195
260408: 155-175-195-205-185
260120: 135-145-155-165-175-185-195
251114: 115# across as part of a cooldown
230819: 155-165-175-185-195
Oops, not really Rx'ish, did in 3 rep sets like in the compare to dates - no 1RM for me anymore.
Nice job hanging in with your 2023 self & keeping on with the great work!
I tried the crossed arm FS a little this morning. The bar felt far less stable than in the rack-ish position. If that’s generally the case, you’re working harder, just to keep the bar stable and hold your form than most folks…which is to say, not so shabby for checking the box!
57 yo M/ 5'9"/149 lbs
as Rx'ed
115-125-135-140-145-150-155 lbs
M/45/172 lbs
Lbs- 115-125-135-145-155-155
165-195-205-225-255-275-285
Beast mode!
Rx'd
All weights in kg:
50 - 55 - 60 - 65 - 70 - 75 - 77,5
Back squats, all 3s
185-195-205-215-220-195#
63/5'8"/163
10/20/2025: 185-195-195-205-210-215-215#
3RM BS is 230#, set in 2020
Nice work, Jim!
Awesome!
Im too f* weak 😔
It's you vs. you, Wilian. Stick with us, and those numbers will improve markedly.
What Jim said!!
Consistently showing up and putting in the work will pay huge dividends. Stick with us!
Showing up is the opposite of weak regardless of the numbers. Keep doing that!
Warm up 1 mile Ellipticals
Then
5 Rounds of
15 60lb Back Squat
30 Sit Ups
245#
Beginner option:
Front squat 5-5-5-5-5-5-5 reps
45-55-60-65-70-75-90
245-245
265-285F-275
185,205,215,225,245,275,285
155,185,185,205,215,215,220
125 Kg
Excellent!
Very well done!
Fantastic!!
40
50
60
70
80
85
90
Front squat sets
3@95
3@135
3@185
3@205
2@235
1@345
1@245
110/110/115/120/130/120/130
135, 145, 155, 165, 175, 185, 195lb
176(80kg), 198(90kg), 220(100kg), 242(110kg), 253(115kg), 264(120kg)
40-60-80-90-100-110-120kg
male 58
Rx’d: 135, 185, 205, 225, 225, 245, 255
M/42/185
185 205 225 245 265 275× 265
225lbs-275lbs-285lbs-305lbs-315lbs-325lbs(f)-no attempt
All I had in the tank. Legs still fairly lame from air squat.
35, 55, 65, 75, 85, 105, 125, 145, 155, & 165 lbs
135-145-155-165-175-185-185
Male 47
Hey Suspects-
Taking a couple weeks off--to be lazy and recharge:)
Be back in a few and keep crushing it!
💪🏻
See you soon, IM.
We'll be here when you get back, Mike.
enjoy the time off!
"See" you back rested & stronger than ever! Enjoy your downtime!
Sets of 3: 205, 225, 245
Sets of 2: 265, 285
Sets of 1: 305, 310(PR)
Nice! Congrats!
Awesome!
Congrats! It's a solid PR too!
185/195/200/205/210/220/225
60,80,90,95,97.5,100,105
60kg, 63kg, 65kg, 70kg, 73kg, 75kg, 80kg
165-195x2
205-215 x1
43kg/47kg/51kg/55kg/60kg/65kg/75kg