Nice work man, are you doing your own programming right now?
Sort of, kind of. My percentages for push press and front squats are based off a progression that a lot of us are using at the gym. Everything else is my own doing.
Week 4, Day 2
PUSH PRESS
160 x 3
170 x 3
185 x 2
195 x 2
210 x 1
210 x 1
210 x 1
with…
CHINS
x8
x8
x8
x8
x8
x8
x8
BENCH PRESS
225 x 8
225 x 8
225 x 7
with…
BB ROW
205 x 8
210 x 8
210 x 8
DIPS
x25
x25
x15
with…
FACEPULL
160 x 15
160 x 15
160 x 12
Week 4, Day 3
FRONT SQUAT
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
285 x 2
POWER SNATCH
150 x 1 (every week has technically been a PR lol)
from da hang yo…
115 x 5
115 x 5
115 x 5
RDL
280 x 8
280 x 8
280 x 8
LEG RAISES
x25
x20
x20
Week 4, Day 4
PUSH PRESS
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
with…
T-BAR ROW
170 x 8
170 x 8
170 x 8
170 x 8
170 x 8
170 x 8
STRICT PRESS
140 x 5
140 x 6
140 x 5
with…
HIGH ROW
125 x 15
125 x 15
125 x 15
Week 5, Day 1
FRONT SQUAT
250 x 3
270 x 3
290 x 2
305 x 2
325 x 1
340 x 1
345 x 1
345 x 1
LUNGES
1 sets x 40 reps
LEG EXTENSIONS
4 sets x 12-15 reps
LEG RAISES
x22
x22
x22
Week 5, Day 2
PUSH PRESS
160 x 3
175 x 3
185 x 2
195 x 2
205 x 1
220 x 1
220 x 1
220 x 1
…with…
CHINS
x9
x9
x9
x9
x9
x9
x9
x9
BENCH
185 x 12
185 x 12
185 x 12
with…
BB ROW
205 x 8
185 x 12
185 x 12
DIPS
x25
x25
x25
with…
FACEPULL
3 sets x 12 reps
Here s one of the reps at 220…
Week 5, Day 3
FRONT SQUAT
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
POWER SNATCH
145 x 1
from hang…
125 x 4
125 x 4
125 x 4
HANGING LEG RAISE
x25
x25
x25
Week 5, Day 4
PUSH PRESS
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
with…
T-BAR ROW
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12
then…
HIGH ROW
125 x 12
125 x 12
125 x 12
125 x 12
125 x 12
125 x 12
Push presses were fast and explosive. Time to take a week off.
Good job man, that push press looked really solid. Keep it up!
Thank you!
And, apparently I can’t just write "thank you, we are required to post a minimum of 20 characters now?
What I did today, not much.
Week 1, Day 1
here we go again…
FRONT SQUAT
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
PUSH PRESS
185 x 1
165 x 2
165 x 2
RDL
275 x 8
275 x 8
275 x 8
LEG EXTENSIONS
8 sets x 8 reps, each leg
LEG RAISE
x25
x20
x20
Week 1, Day 2
STRICT PRESS
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
with…
CHINS
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
CLOSE GRIP BENCH
225 x 6
225 x 6
225 x 6
BB ROW
225 x 5
225 x 5
225 x 5
DIPS
50 rest-pause reps
FACEPULL
50 rest-pause rep
Week 1, Day 3
FRONT SQUAT
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
PUSH PRESS
195 x 1
165 x 2
165 x 2
SNATCH HIGH PULLS
175 x 3
185 x 3
195 x 3
GHR
x10
x10
LEG RAISE
x25
x20
x20
Week 1,Day 4
STRICT PRESS
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
with…
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12
PRESS FROM PINS (from forehead)
135 x 8
135 x 10
135 x 8
with…
T-BAR HIGH ROW
125 x 13
125 x 13
125 x 13
DIPS
+75 x 6
+75 x 6
+75 x 6
.with…
BAND PULL APARTS
x60
x60
x60
Definitely went very conservative on my strict press weights, but I think it will serve me well in the long run.
Week 2, Day 1
FRONT SQUAT
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
RDL
275 x 8
275 x 8
275 x 8
LEG RAISE
x25
x25
x20
Pretty brutal front squatting, but I got through it.
10 x 6, really? Nice work man, that’s my weekly squat volume… I hope you can walk today
I have no idea how you are walking today lol. Great stuff tho man! FS is where it’s at!
I’m thinking in a few weeks to have FS squat day where I literally do 10x6 or 20x3 or 30x1 just to see how I’m going to feel the next 2-3 days haha!
Yeah, this is easily the worst week in the programming. It is nauseous. I fell pretty sore, but still trained! 
30x1? Man, that would be straight mental game and focus training! High volume with heavy weights is always a matter of mind games I play with myself.