TIM SWORDS' SQUAT PROGRAM: 08-27

BS MAX FS MAX
tim swords squat
program 127.5 105

WEEK 1 SQUAT WARM UP BASIC WEIGHT

sets/reps % wt used sets/reps
1x6 60% 63
day 1 - 08/27 Front 2x6
1x6 65% 69
1x2 70% 74
day 2 - 08/29 Front 3x6
1x2 75% 79
1x2 60% 77
day 3 - 08/31 Back 2x6
1x2 65% 83

WEEK 2 SQUAT WARM UP BASIC WEIGHT

1x2 70% 74
day 1 - 09/02 Front 4x6
1x2 75% 79
1x2 75% 96
day 2 - 09/04 Back 2x3
1x2 80% 102
1x2 70% 74
day 3 - 09/06 Front 5x3
1x2 75% 79

WEEK 3 SQUAT WARM UP BASIC WEIGHT

1x3 60% 63
day 1 - 09/09 Front 3x6
1x3 65% 69
1x6 70% 74
day 2 - 09/11 Front 6x3
1x6 75% 79
1x3 60% 77
day 3 - 09/13 Back 3x6
1x3 65% 83

WEEK 4 SQUAT WARM UP BASIC WEIGHT

1x5 70% 74
day 1 - 09/15 Front 5x3
1x5 75% 79
1x4 65% 83
day 2 - 09/17 Back 4x3
1x4 70% 90
1x4 75% 79
day 3 - 09/19 Front 4x3
1x4 85% 90

WEEK 5 SQUAT WARM UP BASIC WEIGHT

 1x2 60% 63
day 1 - 09/22 Front 2x6
1x2 70% 74
1x3 75% 79
day 2 - 09/24 Front 3x2
1x3 85% 90
1x3 75% 96
day 3 - 09/27 Back 2x2
1x3 85% 109

WEEK 6 SQUAT WARM UP BASIC WEIGHT

1x5 80% 84
day 1 - 09/30 Front 2x1
1x2 90% 95
1x5 60% 63
day 2 - 10/02 Front 3x3
1x3 70% 74
1x5 75% 79 1x1
day 3 - 10/08 Front
1x3 85% 90 1x1+

WEEK 7 SQUAT WARM UP BASIC WEIGHT

1x3 70% 90
day 1- 10/10 Back 3x2
1x3 80% 102
1x5 60% 63
day 2 - 10/12 Front 2x6
1x5 65% 69
1x2 70% 90
day 3 - 10/15 Back MAX
1x2 80% 102
OGRAM: 08-27-2012 - 10-15-2012

BASIC WEIGHT NOTES

% wt used
Got this done much quicker than expected. Volume is low
70% 74 compared to 10x3!
So much squatting this week! Legs are trashed. Low volume
80% 84 though so not that taxing.
East set. Love back squats! Did max reps for last set. 20.
70% 90

BASIC WEIGHT NOTES

Back and legs a bit sore from heavy deadlifts on Friday and just the
80% 84 accumulation. Not so great.
Back is still a bit achy. Should have been an easy set but I don't
85% 109 seem to be in the loop.
Light day. Sets are moving pretty fast.
80% 84

BASIC WEIGHT NOTES

Squatting in my new bright yellow oly shoes! Feeling great… not
70% 74 sure if it's bc of the shoes or the light load
Did this set barefoot. Felt good. I think my form might have been
80% 84 better.
I could back squat all day!
70% 90

BASIC WEIGHT NOTES

Really like squatting in the nike oly shoes. Good day, esp after 5x1
85% 90 back squats in the WOD yesterday.
Did this after doing 100 pistols. Didn't think that would take much
75% 96 out of me but I was so wrong.
This program is getting harder and quick!
90% 95

BASIC WEIGHT NOTES

 The start of a shit ton of leg work. Cortisone shot last week and
75% 79 can't use arms.. So that means squats all day
Surprisingly, very smooth set. I get super nervous on heavy front
95% 100 squat days. Very very good set.
Legs are destroyed from daily leg work. 1st missed set. 1 @ 185#
95% 122 then dropped to 180# and only got 1.5 sets :(

BASIC WEIGHT NOTES

Lower back a bit sore from sled pulls and idk what else. Belted
100% 105 working set. 1-F-1.
Light day, easy day. Have some serious mental issues with heavy
75% 79 front squats.

95% 100 Attempted this set on 10/05 too. 177# too big of a jump I think, so
did 173# on 10/08. Belted working set.
105% 111

BASIC WEIGHT NOTES

Finally a back squat week!
85% 109
Combined this set with Taz's HW: 21 FS. So did max reps (21) on
70% 74 last set.
Tied old PR. 195#.
MAX #VALUE!