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A squat session with Dave Napper

Posted by Dave Napper in Muscle Building

Estimated reading time: 1mins

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

IntensitySets and RepsWeight
Warm Up1 x 570kg
Warm Up1 x 3120kg
Warm Up1 x 1170kg
Warm Up1 x 1220kg
Warm Up1 x 1245kg
Working Sets1 x 3265kg
Working Sets1 x 4250kg
Working Sets1 x 5240kg

Pause Squats

IntensitySets and RepsWeight
Warm Up1 x 1170kg
Warm Up1 x 1200kg
Working Weight3 x5220kg

Barbell Rows – Narrow grip

IntensitySets and RepsWeight
Warm Up1 x 1070kg
Warm Up1 x 10100kg
Working Weight3 x 10120kg

Hyper-extensions on GHD

IntensitySets and RepsWeight
Warm Up1 x 10Bodyweight
Warm Up1 x 1020kg
Warm Up1 x 1040kg
Working Sets3 x 1060kg
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