Monday, January 19, 2009


  1. coach | January 19, 2009 at 7:13 am

    David O.: 175-180-180x-180x-170-lbs.
    Mike S.: 185-195-200x-200x-185-lbs.
    Tamra F.: 95-105x-105x-95-95-lbs.
    Mead O.: 95-95-105x-105x-95x-lbs.
    Cari D.: 95-105x-95-100-105-lbs.
    Wanda K.: 85x-75-80-85-85x-lbs.
    Ted K.: 115-115-120x-120x-120x-lbs.
    Roselena R.: 100-105-105-110-115-lbs.
    Borja G.: 95-105-115-115-125-lbs.

  2. sub10fran | January 19, 2009 at 12:38 pm

    John or Mel,

    Thoughts on loads for me? Haven’t really done much front squatting – some light weights for training technique and for one of the WODs.



  3. coach | January 19, 2009 at 2:08 pm


    Take three to five warm-up sets to determine a starting point for your work sets. Do not waste any efforts.


  4. sub10fran | January 19, 2009 at 4:06 pm

    3 warm up sets, then:

    95 x 5
    115 x 5
    135 x 5
    155 x 5
    175 x 3

    still bear too much weight on writs, which hindered my 175 attempts

    John S.

  5. coach | January 19, 2009 at 6:54 pm

    Thanks John,

    If you don’t mind, I’m going to use you as an example here, for those strength training on their own in the future…

    Based on what you entered above, you may have wanted to continue your warm-up sets through 135-lbs. and begin counting work at 155-lbs. The result may have then looked like this: 155-165-175x-175x-165-lbs., assuming 175-lbs. was missed as above.

    Ideally, each work set should be a near maximum effort.

    Good job.


  6. capitalpressure | January 19, 2009 at 9:05 pm

    115 x 5
    125 x 5
    145 x 5
    155 x 5
    160 x 5

    I warmed up with jump rope, air squats, and squatting with the bar. I ended with some stretching. Jeff W.

  7. sub10fran | January 19, 2009 at 10:21 pm


    Thanks for the guidance. After I was done I realized that I started my workout sets too early – I was unsure of loads, so defaulted to lower rather than higher loads, although I must confess I realized at 135 that I probably started my work out sets at too low a weight. Looking forward to a little tweaking of my technique, particularly hand position, and discovering my true max load.


  8. daviesag | January 20, 2009 at 12:17 pm

    I had problems with equipment – I was working out in WV and the Gold’s there doesn’t have more than one rack that is adaptable to squatting and it was in use by a scary looking young man using big weights. There were Smith’s machines (my terminology may be off – the bar is held so that it cannot go forward or backward) and that was what I used. This did not give me the balancing experience I would have had otherwise. Also, I did not know the weight of the bar – someone told me they thought it was @ 15 lpbs. All this made it very frustrating, but I did a sort of variant on the theme.


  9. jjeremias | January 20, 2009 at 1:39 pm

    90, 95, 100, 100, 105

    I realize now I should have pushed myself more to the point of missing a load at maybe 110 or 115.

    Jenn J

  10. themunchkin25 | January 26, 2009 at 12:08 am



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