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 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.

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Dave Napper

Dave Napper

Dave Napper is qualified Nutritionist (BHSc Nut Med) and a competitive, drug-free strongman and powerlifter who competes with Powerlifting Australia. His best competition lifts are 300kg squat, 167.5kg bench press and 331kg deadlift and in 2015 he represented Australia at the IPF world championships in Finland.

Dave owns & operates his own gym, Brisbane North Barbell, which specialises in powerlifting & strongman training and offers online programming & coaching.

View Dave's complete profile on his Bulk Nutrients Ambassador page.

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