Hitting a Front Squat PB
Posted by Dave Napper
Estimated reading time: 1 minute
A Squat Session With Dave Napper
Today’s squat session
Today’s session was my heavy low bar squat day.
I currently train heavy low bar squats once per week, with a light low bar squat day and two front squat days over my four sessions per week.
Today’s squat top set was 265kg for a triple then a back-off set. It was followed by pause squat work, upper back work and lower back work.
Try out today’s squat session
Squats
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 5 | 70kg |
| Warm Up | 1 x 3 | 120kg |
| Warm Up | 1 x 1 | 170kg |
| Warm Up | 1 x 1 | 220kg |
| Warm Up | 1 x 1 | 245kg |
| Working Sets | 1 x 3 | 265kg |
| Working Sets | 1 x 4 | 250kg |
| Working Sets | 1 x 5 | 240kg |
Pause Squats
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 1 | 170kg |
| Warm Up | 1 x 1 | 200kg |
| Working Weight | 3 x5 | 220kg |
Barbell Rows – Narrow grip
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 10 | 70kg |
| Warm Up | 1 x 10 | 100kg |
| Working Weight | 3 x 10 | 120kg |
Hyper-extensions on GHD
| Intensity | Sets and Reps | Weight |
|---|---|---|
| Warm Up | 1 x 10 | Bodyweight |
| Warm Up | 1 x 10 | 20kg |
| Warm Up | 1 x 10 | 40kg |
| Working Sets | 3 x 10 | 60kg |
Dave Napper is a Personal Trainer & Nutritionist and is the owner & operator of Brisbane North Barbell.
He is a Powerlifting Australia coach & referee and USAPL & APL referee.
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