Week 7, Day 4
OHP, NEUTRAL GRIP BAR
115 x 8
115 x 6
115 x 6
115 x 6
115 x 6
115 x 6
…with…
CABLE ROW
6 sets x 8 reps
SINGLE ARM STANDING DB PRESS
45 x 8
45 x 8
45 x 8
…with…
MULTI-GRIP PULL-UPS
x12
x12
x12
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Week 7, Day 5
Jump rope, 3 minutes
FRONT SQUAT
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
AB Circuit, 3 rounds
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Week 7, Day 6
Jump rope, 3 minutes
FRONT SQUAT
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
PUSHUPS
x20
x20
x20
…with…
INVERTED ROWS
x12
x12
x12
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Efficient and on point as always!
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Week 8, Day 1
Bodyweight: 164
FRONT SQUAT
230 x 9
230 x 9
230 x 9
230 x 9
SNATCH GRIP HIGH PULL
135 x 5
145 x 5
155 x 5
RDL
205 x 8
205 x 8
205 x 8
AB CIRCUIT, 3 rounds
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Week 8, Day 3
FRONT SQUAT
245 x 7
245 x 7
245 x 7
245 x 7
245 x 7
245 x 7
245 x 7
STANDING OVERHEAD PRESS
135 x 3
135 x 3
135 x 3
140 x 1
140 x 1
140 x 5
BB ROW
205 x 3
205 x 3
205 x 3
DB ROW
90 x 15
90 x 15
A1: WEIGHTED DIPS
5 sets x 8-13 reps
A2: PULL-UPS
5 sets x 10-12 reps
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Week 8, Day 4
Bodyweight: 165
FRONT SQUAT
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
STANDING BARBELL OVERHEAD PRESS
130 x 8
130 x 5
130 x 5
SINGLE ARM LANDMINE ROW
50 x 10
50 x 10
50 x 10
A1: DIPS
x20
x20
x20
A2: CHIN-UPs
x10
x10
x10
Knee seems to be doing better by the week. I have been really trying to do a lot of stretching as it always seems to help (30 minutes a day, twice a day).
I never log it, but I always start with paused overhead squats to warm-up. I only go up to about 95 lbs, usually just sitting in the bottom position for a few seconds.
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Week 8, Day 5
Body weight, 165
FRONT SQUAT
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
3 rounds of ab wheel & hanging leg raises
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Week 9, Day 1
FRONT SQUAT
240 x 9
240 x 9
240 x 9
240 x 9
RDL
135 x 20
135 x 20
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There is no doubt you are dedicated to the front squat 
Might just be the best bang for your buck exercise there is.
Lol, yeah probably seems a little excessive.
Week 9, Day 2
Jump rope, 2 minutes
STANDING OVERHEAD PRESS
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
BB ROW
135 x 5
135 x 5
135 x 5
DB ROW
80 x 20
80 x 20
A1: WEIGHTED DIPS
+30 x 12
+30 x 12
+30 x 12
+30 x 12
…with…
A2: MULTI GRIP PULL UPS
x12
x12
x12
x12
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Week 9, Day 3(yesterday)
Bodyweight, 165
FRONT SQUAT
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
DEADLIFT
405 x 3
————————————————————
Week 9, Day 4
STANDING BARBELL OVERHEAD PRESS
170 x 1
BARBELL ROW
245 x 3
A1: DB PRESS
30s x 15
30s x 15
30s x 15
…with…
A2: DB ROW
90s x 10
90s x 10
90s x 10
B1: EZ BAR CURLS
4 sets x 10-20 reps
*…with… *
B2: SKULL CRUSHERS (what a gay name)
4 sets x 15-20 reps
Will work on turning that 170x1 into 170x3.
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Week 9, Day 5
Jump rope, 3 minutes
A1: WALKING LUNGES
x40
x40
x40
x40
A2: RDL
205 x 10
205 x 10
205 x 10
205 x 10
AB CIRCUIT, 3 rounds
I was supposed to have my final day of front squatting at this volume today, but my body felt like dog shit. Warmed up with overhead squats like usual, then went up to 185 and I could just tell it would be one of those grinding and uphill battle type days. So, i called an audible and just did the lunge/RDL combo.
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Week 10, Day 1
Jump rope, 3 minutes
25 minutes of mobility work
STANDING OVERHEAD PRESS
135 x 5
135 x 5
135 x 5
135 x 5
140 x 3
140 x 6
BARBELL ROW
180 x 5
180 x 5
180 x 5
180 x 5
190 x 3
190 x 7
A1: WEIGHTED DIPS
+30 x 10
+30 x 10
+30 x 10
+30 x 10
A2: MULTI GRIP PULL-UPS
X13
X13
X12
X12
B1: FRONT PLATE RAISE
60 total reps
B2: FACEPULL W/ OVERHEAD PRESS
50 total reps
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Week 10, Day 2
Bodyweight: 166
FRONT SQUAT
Worked up to 320x1
DEADLIFT
Worked up to 420x1
WALKING LUNGES
30 x 15
30 x 15
30 x 15
My left knee is still not amazing. Tried doing single leg pistols squats, and while I can bang them out with my right leg, I can’t do a single one with my left. I scheduled an appointment with my PT for next week. I’ve made progress with it over the last several months, but I still don’t 100% understand what is the cause and I am still having issues with it.
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Have you considered backing way off the volume & frequency?
It’s likely tendonosis. Chronically inflamed.
You’d be surprised the progress you can make without all that volume.
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No doubt! This has been going on for a little over 4 months. I took about a month off from all flexion in my leg early in the year, then slowly built back up to where I am at now. I went from not being able to walk up and down stairs, and not being able to do a body weight squat to front squatting 320. There is still just some mechanical issues I am having in certain positions/angles and movements, that I haven’t quite figured out how to fix, or why it is doing that. It feels as though my patella gets off track, and certain angles and positions will make that worse. I am certain it will get better with the protocol I have been using twice a day, I would just like to know exactly what caused it and hopefully learn how to prevent it from ever happening again. Because when it happened, I was actually not working out for about 2 months, other than very light remedial stuff. I was traveling a lot at the time overseas, then came home and had to travel for work for a month, using a clutch a ton in the tractor trailer, and SITTING a lot. All things that i think fucked up my soft tissues.
The high volume I did recently was just for 3 weeks, not a long term plan.
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Week 10, Day 3
STANDING OVERHEAD PRESS
125 x 12
125 x 8
125 x 8
125 x 8
DB ROW
90 x 12
90 x 12
90 x 12
DB SHOULDER PRESS
3 sets x 15-20 reps
LANDMINE ROW
3 sets x 20 reps
Some curls and some tricep extensions with the EZ BAR.
That was it! Pretty solid.
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I’m definitely not an expert on knee injuries but I dealt with tendonitis issues in my left knee for years and the best thing I ever found for it was holding long isometrics.
I’m not sure why they work or anything but I heard it on a podcast once and gave it a shot and my knees feel better than they have in a long time
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