Back squat 5-5-5-5-5 reps
Front squat 3-3-3-3-3 reps
Score is total load of all sets.
Post loads and total to comments.
Scaling:
Experienced athletes can take one of two approaches on today’s workout. 1. Attempt to increase the load for every set, aiming for a PR on the later sets. Or, 2. Build to approximately 70-80% of your 1-rep-max and maintain consistent working sets. Focus on excellent technique and aim for a PR on the fourth or fifth set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.
Comments on 230819
79 Comments
103 kgs x 3
185, 205, 215, 220, 225,
185, 185, 190, 195, 200
Back squat 190-200-210-220-185
Front squat 145
Bs: 108 kg
(80-95-100-105-110 felt heavy sent for 108)
Fs: 90 kg 2reps
(60-70-85-88-90)
GWU
Squat Prep Cycle
2 rounds of:
Deep Lunge with 3 Rotations
5 Squat Therapy Reps, 3 sec. down, 3 sec hold, 3 sec up
7 Plate around the world, each side
20-sec. Straddle L sit hold
SWU
3 reps
Squat
-hips down and back/ depth
-knees out
-feet flat
- chest up/mature squat
Front Squat w/ PVC
-bar on shoulders
-elbows up
BU
Back Squat
10-5-3
Front Squat
10-5-3
CD
Lying Piriformis Stretch, each side
M/5'8"/27/180lb
CrossFit AFK
2915lb total (We ran this with a twist as Back Squat - Front Squat - Back Squat - Front Squat, Cont...)
315lb-320lb-325lb-320lb-315lb
225lb-245lb-270lb-280lb-300lb
Back Squat: 225-245-245-245-245
Front Squat: 225 all sets
2EMOM
135,165,185,205,225lbs
BackSquat 5-5-5-5-5
135,155,175,195,195lbs
FrontSquat 3-3-3-3-3
LoadTotal = 1770lbs
Local 5RM BackSquat, 3RM FrontSquat.
Back Squats: 65.5-65.5-70.5-70.5-75.5 kg
Front Squats: 50.5-50.5-55.5-60.5-65.5 kg
Total: 630 kg
E2MOM, OHS instead of FS
135, 135, 155, 175, 185
45, 65, 85, 95, 95
Modified, using a 20 kg bar:
--
5x 10 back squats
3x 10 front squats
2x 10 OHS to parallel
--
Peace.
My training on Saturday august 26 at night
WOD CrossFit.com 230819
Back Squats: 5-5-5-5-5 reps 167, 172, 177, 182 and 187 lb setting my Personal Record https://youtube.com/shorts/9aCoHWm2an
Front Squats 3-3-3-3-3 reps 137, 142,147, 152 and 157 lb setting my Personal Record https://youtube.com/shorts/9aCoHWm
#155 BS
#115 FS
total: 1350
I did flat sets, used a blue band around thighs because I’m working on valgus collapse. Depth was iffy on the back squats, and even on front squats still not amazing.
95 lb for all back squats, 65 for all front.
BS: 225, 225, 275, 315, 325 lb
FS: 135, 185, 225, 225, 225 lb
M38/ 6'1 / 225 lbs
Back squats - 80 kg
Front squats - 60 kg
BS 205-225-235-245-255
FS 135-155-175-190-205
score: 2025
M/37/6’/178#
BS: 255/260/265/270/275
FS: 215/225/230/230/225
Deo gratias
M42/169#
BS: 225, 225, 245, 245, 275
FS: 135, 135, 155, 155, 185
practiced these in supersets:
BS: 113-113-113-113-113
FS: 93-98-98-98-98
BS: 505# total
FS: 405# total
TOTAL: 910#
BS 5x5 - 185#
FS 5x3 - 135#
FS 5x 20 kg
BS 30 kg, 35kg, 38 kg, 40kg
5 bs: 5 x 100kg
3 fs: 80 - 85 - 90 - 95 - 100f(2reps) [kg]
60/65/70/70/70kg
50/60/65/70/70kg
5x5 at 100 Kg
5x3 at 90 Kg
135-185-235-255-275
135-165-185-215-235
CFHIM
Front squat: 60kg, back squat: 65kg
BS-130-155-185-195-215(PR)
FS- 125-145-165-185-200(PR)
Back Squat 315-315-315-315-315 lbs.
Front Squat 275-275-275-275-275 lbs.
Total 2950 lbs.
Back squat: 85-105-125-135-135 (couldn’t get 5 reps any higher w/o breaking down form)
Front squat: 75-85-105-115-115
Rx’d: (in lbs)
BS: 205-225-245-265-275
FS: 195-215-235-245-255
Score: 2360
245
225
2350
1,660#
185x5
135,145,145,155,155
kg:
BS: 80-90-90-90-95
FS: 70-80-80-80-85
Back squat 5-5-5-5-5 reps
120-130-135-135-140 kg
Front squat 3-3-3-3-3 reps
100-100-100-104-104 kg
total load 🟰4824 kg
BS 95-135-135-135-145
FS 95-135-135-135-135
Total 1280
F/50/165 (BCS!!)
BS-120-130-140-150-170
FS-Sub 50 cal Row (Im pending carpal tunel sx, wrists suck)
Overall happy with BS, only 2nd time doing them. :)
Back squat 5x225, 5x245, 5-255, 3x225 knee was bugging me to bad. Quit while I was ahead.
Front squat 3x135, 3x145, 3x155, 3x165, 3x185 reps
Back 95-125-135-135-125
Front 95
Second day back and might have a pull. Stopping here out of caution and stretching.
That's smart :)
The groin is good this morning! Glad I stopped when I did. More warmup and lighter weight for a few weeks.
Deadlifts, 225 Across
DB Front Squats, 2x35 Across
Snuck this one after dinner before kids bed time. Subbed Deadlifts for squats cause I don’t have a rack and we’ll, I felt like it. Did DB front squats on a wedge. Finished with calf raises. Leg gainz.
725#
85/85/90/90/90
35/55/60/65/70
Total: 1,890#
M/39/72”/168
BSQT 5x5 110, 120, 125, 130, 137 kg
FSQT 5x3 90, 105, 115, 120, 120 kg
1172 kg total
BS 185-205-215-225-225=1055
FS 155-165-175-185-195 = 875
Total 1930
Focused more on depth and straight, stable midline than load. There was capacity for more, but I was alone in my garage, so didn’t want to push the envelope. Practiced scales in between sets.
GAHAP
Back squat
1st set at 45lbs x5
2nd - 65lbs x5
3rd - 75lbs x5
4th - 86lbs x5
5th - 97lbs x5
Front squat
1st set at 45lbs x3
2nd - 65lbs x3
3rd - 75lbs x3
4th - 86lbs x1
Tried again - last set got 86lbs x3
Back squat: 115/155/185/205/235= 1165
Front squats: 115/145/155/185/205= 920
oops i see i did more reps in the FS
i did 5 reps per weight.
Rx
Back 5x: 245+245+255x3
Front 3x: 225x4+235
Total = 2,390
Back squat
155-165-175-185-200 = 880
front squat
135-145-155-165-170 = 770
First WOD for me!
back 115 125 125 145 155
working on depth. Not used to going lower than parallel
front 45 65 85 95 105
first time ever doing these. Didn’t want to go too heavy. Rack position is going to take some time to get down. Felt good tho. Definitely going up in weight next time
BS all at 195# 70% of my 275# single from Feb 2023
FS all at 115# Kept these on the lite side due to elbows hurting, maybe could have done 135#
m/53/175
Back Squat: 185/205/225/235/245
Front Squat: 135/165/185/205/205
Total: 1990.
Worked on that depth and form today.
Back squat: 135, 185, 205, 205, 205
Front squat: 135, 155, 155, 155, 185
1720
Rx 2595lbs.
Back Squat: 265-265-265-275-285lbs.
Front Squat: 245-245-245-250-255lbs.
It’s been a Hell of a first week Dave! Love it!
BS 250 5x5
FS 225 5x3
Used 75% for each.
BS was a challenge, had more in the tank for FS.
2,375# rx
185-205-205-215-215
135-165-165-185-185
BS (x5) 225/255/275/300/300
FS (x3) 185/225/235/245/255
bs:185,205,225,245,255= 1,115lbs
fs:165,175,185,195,205=925lbs
score = 2,040 lbs
Squats w/50# DBs 10-10-10-10-10
Goblet squats w/ a 50# DB 10-10-10-10-10
Travel gym not as useful on a heavy day, but it got the blood moving a little.
Just reread the workout when I didn’t understand the posted scores. So I guess I’m at 750#?
60/5’8”/157
Didn’t follow prescribed WOD, did do legs work
Pr’d 215 FS with some ease
ack squat 5-5-5-5-5 reps
75-95-110-145-175
Front squat 3-3-3-3-3 reps
65-75-100-110-115
FS 200 lbs
BS 154 176
Back sq: 185/195/205/215/225
Fr Sq: 135/145/155/165/175
Total- 2,190#
I forgot what I was doing and ended up doing 5 sets of 5 for both back and front squats.
Back Squats:
135
145
155
160
170
765
Front squats:
115
125
130
135
145
650
Total: 1,415
155/165/175/185/195
155/175/185/185/185
BS: 290-290-290-290-290
FS: 225-225-225-225-225
Front rack position still isn’t the most comfortable to work in yet. It’s feeling better though.
Completed after 230816. Home gym.
BS: 225-235-245-250-255
FS: 185-195-200-205-210
2205 total. Front squat pr’s on 195 and up.
Nice improvement
3,200. Getting back into heavy squats after a rib injury and didn’t push too much so I don’t aggravate it. 365 for back squats each set and 275 for front felt surprisingly well all things considered. Will push more on the next heavy day
On a pulley machine
1500 lbs (680 kg)
2,245 lbs
M/41/170
That was tough. Rest was 2-3 minutes.
Backsquats
In lbs
265-275-280-285-275
In kg
120-125-127-129-125
Frontsquats
In lbs
220-220-220-220-220
In kg
100-100-100-100-100
Total: 2470 lbs / 1123 kg
@Jim, I originally still intended to reply to the Benchpress topic. I want to preface this by thanking you for all your posts in all these years - they really inspired me a lot!
Here are my 2 cents:
If you are already using the powerlifting technique (legdrive, arching the back a little, having full lungs in the bottom and really using the lats just as much as the chest) then Bench press might be too light for you and perhaps you could substitute it with heavy weighted dips? They are a relatively similar movement but more total weight can typically be used (in my case 50-60 lbs) which might be enough to give you a similar feeling to SQ/DL days.
I know that your primary concern are upper-body exercises, but you might be interested in an old CF journal article (that you might already know!) about this topic as theoretically the same principles should apply.
It's entitled "An open letter to the metheads" (http://journal.crossfit.com/2016/10/an-open-letter-to-the-met-heads.tpl) and I also love the corresponding "to the big dogs" - a beautiful couplet indeed!
Patrick, thanks for all of this. I have always been weaker in the upper body, esp shoulder press and to a lesser extent BP. I do BP with my feet on the bench, as the arching that can come from feet on the ground strains my back. I also have some nerve compression at the C5 and C6 vertebrae area that’s drastically weakened my left shoulder in the past few months. Interestingly, my dips are ok. I do a set of 15 each day as part of my warmup and have for years. I like the idea of trying weighted dips in lieu of bench to see how that works; I do much more bench than is prescribed, mostly to do something when my back is jacked up, but dips would work there as well. And I look forward to checking out the met heads article. Thanks for the ideas and advice!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Max output followed by full recovery. Squatting with a dose of stamina to challenge our strength. Demand on posterior followed by demand on anterior.
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
FORMAT/MOVEMENT QUESTIONS
Do I have the flexibility to go heavy for a front squat set?
Am I strong enough to make 40 squats a good enough dose for today?
Do I keep track of 3 or 5 rep maxes, or do I use them as practice for 1 rep maxes?
Should I go just below parallel or should I go as low as my flexibility will allow without rounding my back or knees coming in?
MY STUFF
I went back and did the dumbbell/push-up/run one from yesterday
GENERAL FEAR LEVEL: 6?
Globo wod: for today find a gym with a barbell and a rack/rig. Most globos should have this. If you are using iron plates today or are unfamiliar with bailing out under load use a spotter or spotter arms/pins if you are going for maxes. If you are on a cruise ship, in Planet Fitness, or in a hotel/botuque gym with only a Smith machine and no free barbell load that up for the back squats, and do dumbbell weighted pistols for the front squats. Dumbbells sub dumbbell lunges 10-10-10-10-10 and dumbbell weighted pistols 6-6-6-6-6, alternating. If you max the available dumbbells do AMRAP sets (until form fails). If you are not capable of or are weak at doing pistols do the lunges then work pistol progressions for 10 minutes.