A2G Front Squat:
10 x 45 (20); Jump Lunge Activation (20% 3RM)
10 x 45 (20); Jump Squat Activation (20% 3RM)
4 x 115 (52)
4 x 135 (61)
4 x 155 (70)
2 x 175 (79)
2 x 195 (89)
2 x 205 (93)
2 x 215 (98); (96% 3RM)
Weighted Chin-Up:
5 x BW
5 x 25lbs Plate
5 x 35lbs Plate
5 x 45lbs Plate
5 x 80lbs (35 + 45lbs Plates)
5 x 90lbs (2 x 45lbs Plates)
1 x 125lbs (35 + 45 + 45lbs Plates)
3 x 115lbs (25 + 45 + 45lbs Plates)
2 x 90lbs (2 x 45lbs Plates)
5 x 80lbs (35 + 45lbs Plates)
6 x 45lbs Plate
15 x BW
Front Plate Raise + Cable Face Pull [Superset]:
1 x 60lbs (25 + 35lbs Plates) + 3 x 45 (20)
3 x 60lbs (25 + 35lbs Plates) + 3 x 50 (23)
1 x 70lbs (2 x 35lbs Plates) + 3 x 55 (25)
3 x 70lbs (2 x 35lbs Plates) + 3 x 60 (27)
1 x 80lbs (35 + 45lbs Plates) + 3 x 65 (30)
3 x 80lbs (35 + 45lbs Plates) + 3 x 70 (32)
17 x 70lbs (2 x 35lbs Plates) + 18 x 55 (25); Max Rep Set
A2G Front Squat:
15 x 45 (20); Jump Squat Activation (20% 3RM)
3 x 115 (52)
13 x 205 (93); 30-Second Rest-Pause Singles Set (91% 3RM)
Weighted Dip:
5 x BW
8 x 45lbs Plate
7 x 90lbs (2 x 45lbs Plates)
6 x 90lbs (2 x 45lbs Plates)
3 x 90lbs (2 x 45lbs Plates)
9 x 45lbs Plate
Incline Dumbbell Press:
7 + 6 x 50 (22.7); Rest-Pause Set
5 + 5 x 50 (22.7); Rest-Pause Set
8 + 7 x 46 (20.7); Rest-Pause Set
Overhead Shrug:
5 x 135 (61); 3-Count Hold
7 x 135 (61); 3-Count Hold
I was completely dead on the Incline Dumbbell Presses and Overhead Shrugs… no power left after the Front Squats and Weighted Dips. Felt really strong on the Front Squat Rest-Pause Singles Set… will definitely increase the weight to 210 or 215 next time.
A2G Front Squat:
10 x 45 (20); Jump Squat Activation (20% 3RM)
3 x 115 (52)
3 x 135 (61)
3 x 155 (70)
3 x 175 (79)
3 x 195 (89)
3 x 215 (98); Strong Set (96% 3RM)
Weighted Chin-Up:
5 L&R x 67 (30.5); Chinese Power DB Row Activation
5 x BW
3 x 45lbs Plate
1 x 45lbs Plate
1 x 135lbs (3 x 45lbs Plates); NEW 1RM!!!
1 x 145lbs (10 + 3 x 45lbs Plates); A slight assist at top of the movement
3 x 90lbs (2 x 45lbs Plates)
3 x 90lbs (2 x 45lbs Plates)
8 x 45lbs Plate
7 x 35lbs Plate
5 x 25lbs Plate
10 x BW
Cable Face Pull:
15 x 50 (23)
15 x 55 (25)
15 x 60 (27)
15 x 45 (20); 3-Count Hold
A2G Front Squat:
10 x 45 (25); Jump Lunge Activation (20% 3RM)
10 x 55 (25); Jump Squat Activation (25% 3RM)
3 x 115 (52); Warm-Up (50% 3RM)
8 x 225 (102); 1-Minute Rest-Pause Singles Set (~95% 1RM)
Incline Dumbbell Press:
10 + 8 x 46 (20.7); Rest-Pause Set
8 + 6 x 50 (22.7); Rest-Pause Set
5 + 3 x 59 (26.7); Rest-Pause Set
6 + 5 x 50 (22.7); Rest-Pause Set
Front Plate Raises:
8 x 50lbs (2 x 25lbs Plates)
6 x 60lbs (25 + 35lbs Plates)
6 x 70lbs (2 x 35lbs Plates)
6 x 80lbs (35 + 45lbs Plates)
6 x 90lbs (2 x 45lbs Plates)
6 x 90lbs (2 x 45lbs Plates)
18 x 70lbs (2 x 35lbs Plates); Max Rep Set
The weight increase to 225lbs on my A2G Front Squats Rest-Pause Singles Set proved to be quite challenging today… the first six singles were okay but after that they became progressively harder… and much slower coming out of the hole.
The eighth and final single was so hard that I actually forgot what number it was! It might indeed have been the ninth single. Coming out of the hole I let go of my breath to early, my core weakened, which in turn made it a very long push to the top. I called it a day after that one and moved on to the Incline Press.
I am thinking that my A2G Front Squat 1RM is somewhere around 240lbs (109kg)… if I am feeling up to it I will try a 1RM attempt in the next workout to see where I am at exactly.
A2G Front Squat:
10 x 60 (27); Jump Squat Activation
3 x 115 (52)
2 x 155 (70)
1 x 185 (84)
1 x 215 (98)
1 x 240 (109); MISS
1 x 240 (109); NEW 1RM PR!
1 x 240 (109)
Hise Shrug:
21 x 455 (206); NEW REP PR!
53 x 225 (102)
Seated Good Morning:
10 x 45 (20)
7 x 155 (70); NEW WEIGHT PR!
Power Shrugs:
4 x 5 @ 405 (184)
Overhead Press (Standing):
8 x 045 (20)
8 x 115 (52)
6 x 125 (57)
5 x 125 (57)
Managed three new PRs today; so a very good day after a good day yesterday… I lowered my run time on one of my hill run short circuits.
I was feeling great today so I went heavy on the A2G Front Squats and tested my 1RM. Missed 240 (109) on the first attempt when I relaxed in the hole and released my breath… foolish move on my part… I couldn’t get out of the hole after that. I nailed the second attempt. I didn’t think I had 245 in me yet (at least not A2G) so I just went for another 240 (109) and got it.
A2G Front Squat:
10 x 45 (25); Jump Lunge Activation
5 x 115 (52)
3 x 185 (84)
7 x 2 @ 205 (93); <1-Minute Rest-Pause Doubles Set (85% 1RM)
Weighted Chin-Up:
5L + 5R x 67 (30.5); Chinese Power DB Row Activation
5 x BW
3 x 45lbs Plate
3 x 90lbs (2 x 45lbs Plates)
2 x 115lbs (25 + 2 x 45lbs Plates)
3 x 90lbs (2 x 45lbs Plates)
5 x 70lbs (25 + 45lbs Plates)
7 x 45lbs Plate
8 x 35lbs Plate
6 x 25lbs Plate
11 x BW
10R + 10L x 67 (30.5); Chinese Power DB Row
A2G Front Squat:
10 x 60 (27); Jump Squat Activation @ 20% 1RM
3 x 115 (52)
3 x 135 (61)
3 x 155 (70)
3 x 175 (79)
3 x 195 (89)
3 x 215 (98) @ 90% 1RM
Incline Dumbbell Press:
10 x 46 (20.7)
8 x 50 (22.7)
8 x 59 (26.7)
6 x 67 (30.5)
4 x 67 (30.5)
3 x 67 (30.5)
5 x 59 (26.7)
6 x 59 (26.7)
Front Plate Raise:
12 x 35lbs Plate
8 x 50lbs (2 x 25lbs Plates)
8 x 60lbs (25 + 35lbs Plates)
8 x 70lbs (2 x 35lbs Plates)
8 x 70lbs (2 x 35lbs Plates)
8 x 70lbs (2 x 35lbs Plates)
A2G Front Squat:
10 x 45 (25); Jump Lunge Activation @ 25% BW
8 x 60 (27); Jump Squat Activation @ 20% 1RM
4 x 115 (52)
4 x 145 (66)
4 x 165 (75)
2 x 185 (84)
2 x 205 (93)
2 x 225 (102) @ 94% 1 RM
Hise Shrug:
42 x 365 (166); NEW REP PR!
6 x 565 (256); NEW WEIGHT PR!!!
4" Deficit Snatch-Grip Deadlift:
10 x 145 (66)
6 x 2 @ 315 (143); <20-Second Rest-Pause Doubles Set (81% 1RM)
6 x 315 (143); <20-Second Rest-Pause Singles Set (81% 1RM)
Seated Good Morning:
10 x 45 (20)
9 x 155 (70); NEW REP PR!
Managed to nail a couple of new PRs on the Hise Shrugs and the Seated Good Mornings. Those 4" Deficit SGDLs were a bit tough after Front Squatting but 315 still felt light after not pulling much over the past few weeks.
A2G Front Squat:
10 x 60 (027); Jump Squat Activation
5 x 120 (054)
3 x 170 (077)
1 x 215 (098)
1 x 235 (107)
1 x 245 (111)
1 x 250 (113)
1 x 255 (116)
1 x 265 (120); NEW 1RM!!!
Incline Dumbbell Press + Front Plate Raise [Superset]:
1 x 50 (22.7) + 3 x 45lbs Plate
3 x 50 (22.7) + 3 x 50lbs (2 x 25lbs Plates)
1 x 59 (26.7) + 3 x 60lbs (25 + 35lbs Plates)
3 x 59 (26.7) + 3 x 70lbs (2 x 35lbs Plates)
1 x 67 (30.5) + 3 x 80lbs (35 + 45lbs Plates)
3 x 67 (30.5) + 3 x 90lbs (2 x 45lbs Plates)
7 x 67 (30.5); NEW REP PR!
High-Incline Barbell Bench Press:
9 x Bar
3 x 135 (61)
1 x 185 (84)
1 x 210 (95); NEW 1RM!
Made a 25 lbs increase in my A2G Front Squat 1RM today!!! Felt super strong… probably could have done a 270 or even a 275lbs if only I had skipped the 245 and 250 singles. Very good day.
A2G Front Squat:
10 x 45 (25); Jump Lunge Activation (25% BW)
10 x 65 (30); Jump Squat Activation (25% 1RM)
5 x 130 (59); 50% 1RM
5 x 185 (84); 70% 1RM
3 x 210 (95); 80% 1RM
3 x 240 (109); 90% 1RM
3 x 3 @ 210 (95); 80% 1RM
Chinese Power DB Row + Super-Wide Dead-Hang Pull-Up [Superset]:
6L + 6R x 67 (30.5) + 5 x BW
6R + 6L x 85 (39) + 5 x BW
6L + 6R x 95 (43) + 5 x BW
6R + 6L x 95 (43) + 5 x BW
Cable Face Pull:
3 x 12 @ 45 (20); Three-Count Hold
2 x 12 @ 55 (25)
Third day of front squatting in a row… definitely a challenging workout today… I really felt the 3 x 240 and 3 x 3 @ 210 sets. But I must say that six months of High-Frequency 4" Deficit Snatch-Grip Deadlifting has made this A2G Front Squatting pretty easy. Plus, my posterior chain is rock solid and my hamstrings are super strong so I am not dealing with buckling knees… I am hoping to increase my A2G Front Squat to at least 315 over the next couple of weeks.
Good work on that front squat PR, it’s getting up there. I was wondering, do you think snatch-grip deads have good carryover to conventional? I’m asking because I might work them into my routine, just to keep from stalling out doing conventional pulls every week.
Thanks… I am working hard at it as I really do need to get my A2G Front Squat over 300.
Regarding Deficit SGDLs… there definitely was a strong carry-over to Conventional DLs for me… I attribute that to the much longer pull, the more challenging wider grip, and overall to it being a very complex pulling movement… in my case, I have to slightly squat up in the beginning of the pull as I sit back while driving my heels in… due to my long arms, torso, and legs. Really hits my traps and lats as well; definitely a full-body compound movement… even my arms, shoulders, and chest seem to benefit from it.
In general I believe Deficit SGDLs carry over well to many core exercises as it is an extremely demanding and cruel exercise.
Coupled with Hise Shrugs and Chinese Power DB Rows my back has really thickened up.
A2G Front Squat:
10 x 45 (025); Jump Lunge Activation (25% BW)
10 x 65 (035); Jump Squat Activation (25% 1RM)
4 x 145 (066)
4 x 165 (075)
4 x 185 (084)
2 x 205 (093)
2 x 225 (102)
2 x 245 (111); NEW REP PR! (93% 1RM)
Hise Shrug:
37 x 385 (175); NEW REP PR!
10 x 545 (247); NEW REP PR!
High-Incline Barbell Bench Press:
8 x Bar
5 x 115 (52)
3 x 135 (61)
17 x 185 (84); <1-Minute Rest-Pause Singles Set (88% 1RM)
Weighted Neck “Flexion” + “Extension” [Superset]:
10 + 10 x 25lbs Plate
10 + 10 x 35lbs Plate
10 + 10 x 45lbs Plate