A Squat Session With Dave Napper
Posted by Dave Napper on Nov 22, 2017 in #Ambassador Blogs.
Why train squats?
Squats are great for building lower body strength and also work your core.
They can also help to promote balance and mobility and should be incorporated into all workout plans where possible.
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 back-off sets. It was followed with 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 |
Let me know if you have any questions about this workout in the comments below.
