[GqArtguy]

Day 1: Squat Dominant

1. Dynamic Box Squats: 200*6/2

2. PausedLow Box Squats: 225, 245, 245/5


3. Front Squats : 135/10, 10, 8, 8


4. GHR: 5, 8, 7

5. PullDown Abs 100*2/10


Got owned today. I almost threw up in what seemed to be the longest 55min of my life.

In short, didnt get the volume I wanted, need to work on strength. Im optmistic that it will come back quickly. My body is craving a 450lb squat and 400lb DL again, and it will come soon because Im fighting for it.


Box squats at first were fine. The low end ones sucked for reps, they were paused on the box as well because of the need to focus on the glutes.

Front squats were just as crazy, my box squat results lmade me err on the lighter side but 135 gets really nutsty past 6 reps. I dropped the reps in the latter sets because my form was breaking down in the sense that I disagree was coming up first. I have to really focus on squeezing the glutes so that my hams dont have to do all of the work, so as soon as form starts to break down I stop. Quads were on fire.

The GHR is really old school so my first consisted of reps trying to find the best adjustment. Once I found it the other two sets werent too bad. I really wanted to throw up by this point so I left a few reps in the hole and will increase the volume next time.

The abs will increase in volume next time, its just that I couldnt push myself any more by this point and needed to get the hell out. The walk back to my dorm seemed like the longest trek ever.