Strength Training Programs for Beginners to Elite Athletes
Menu
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Menu

Week 11 – Your Workout of the Week (Great format for leg size)

Posted on by

Hi Team, thought you might like this, many years ago a great mate of mine, Paul Wright, was bodybuilding and he used to do a great format for leg size, he would front squat to concentric failure having one forced rep to return to be able to rack the weight then with no rest he would dive back under the bar and continue to squat, this time in back squat style until again requiring a forced rep to return to the upright position in order to rack the weight, he would do 4 to 6 sets of this killer, trying to get at least 6 reps on the front squat first. As my goals are somewhat different I used the same two exercises but trained in waves:

5,3,1 front squat followed immediately by 5,3,1 back squat (the first set of back squat’s with the final set of front squat weight)

3,1 front squat followed by 3,1 back squat

1 front squat followed by 1 back squat

so 12 sets in total with a volume of 28 reps, this program I will follow for the next few weeks and see what happens, I may even use the same format and perform a power or squat snatch as the first exercise and a power or squat clean as the second movement and maybe a push press or military press and a split jerk, will keep you posted, ashley

Related Posts

  • Week 40 – Your Workout of the Week

    Power Endurance workout for prop recovering from neck surgery... A1) Reverse Leg Press x10 each…

  • Week 21 – Your Workout of the Week

    Work up to 1RM deadlift: 3x3@60kgs, 2x3@80kgs, 2x2@100kgs, 1@120kgs, 1@130kgs, 1@140kgs, 1@150kgs, 1@160kgs, 1@170kgs (officially…

  • Week 10 – Your Workout of the Week

    here is a new workout: I took a slight variation on the Jim Schmitz suggestion…

  • Week 16 – Your Workout of the Week

    Upper Body Bodyweight Workout on Roman Rings Perform with in pairs or three's. Rest whilst…

  • Week 15 – Your Workout of the Week

    A1) 5 reps seated shoulder press, 5 reps incline bench, 5 reps flat. 3 sets.…

Share via:

  • Facebook
  • Twitter
  • LinkedIn
Category: Your Workout Of The Week

Leave a Reply

You must be logged in to post a comment.

Search

1 Tbsp After Dinner Removes Heavy Fat

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

© 2023 Strength Training Programs for Beginners to Elite Athletes | Powered by Minimalist Blog WordPress Theme