tim_swords_web

	A	B	C	D	E	F	G	H	I
1	TIM SWORDS' SQUAT PROGRAM: 08-27-2012 - 10-15-2012
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3		BS MAX	FS MAX
4	tim swords squat program	220	209
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6
7	WEEK 1	SQUAT	WARM UP			BASIC WEIGHT			NOTES
8			sets/reps	%	wt used	sets/reps	%	wt used
9	day 1 - 08/27	Front	1x6	60%	126	2x6	70%	147	Got this done much quicker than expected. Volume is low compared to 10x3!
10	day 1 - 08/27	Front	1x6	65%	136	2x6	70%	147
11	day 2 - 08/29	Front	1x2	70%	147	3x6	80%	168	So much squatting this week! Legs are trashed. Low volume though so not that taxing.
12	day 2 - 08/29	Front	1x2	75%	157	3x6	80%	168
13	day 3 - 08/31	Back	1x2	60%	132	2x6	70%	154	East set. Love back squats! Did max reps for last set. 20.
14	day 3 - 08/31	Back	1x2	65%	143	2x6	70%	154	East set. Love back squats! Did max reps for last set. 20.
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16	WEEK 2	SQUAT	WARM UP			BASIC WEIGHT			NOTES
17	day 1 - 09/02	Front	1x2	70%	147	4x6	80%	168	Back and legs a bit sore from heavy deadlifts on Friday and just the accumulation. Not so great.
18	day 1 - 09/02	Front	1x2	75%	157	4x6	80%	168
19	day 2 - 09/04	Back	1x2	75%	165	2x3	85%	187	Back is still a bit achy. Should have been an easy set but I don't seem to be in the loop.
20	day 2 - 09/04	Back	1x2	80%	176	2x3	85%	187
21	day 3 - 09/06	Front	1x2	70%	147	5x3	80%	168	Light day. Sets are moving pretty fast.
22	day 3 - 09/06	Front	1x2	75%	157	5x3	80%	168	Light day. Sets are moving pretty fast.
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24	WEEK 3	SQUAT	WARM UP			BASIC WEIGHT			NOTES
25	day 1 - 09/09	Front	1x3	60%	126	3x6	70%	147	Squatting in my new bright yellow oly shoes! Feeling great… not sure if it's bc of the shoes or the light load
26	day 1 - 09/09	Front	1x3	65%	136	3x6	70%	147
27	day 2 - 09/11	Front	1x6	70%	147	6x3	80%	168	Did this set barefoot. Felt good. I think my form might have been better.
28	day 2 - 09/11	Front	1x6	75%	157	6x3	80%	168
29	day 3 - 09/13	Back	1x3	60%	132	3x6	70%	154	I could back squat all day!
30	day 3 - 09/13	Back	1x3	65%	143	3x6	70%	154	I could back squat all day!
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32	WEEK 4	SQUAT	WARM UP			BASIC WEIGHT			NOTES
33	day 1 - 09/15	Front	1x5	70%	147	5x3	85%	178	Really like squatting in the nike oly shoes. Good day, esp after 5x1 back squats in the WOD yesterday.
34	day 1 - 09/15	Front	1x5	75%	157	5x3	85%	178
35	day 2 - 09/17	Back	1x4	65%	143	4x3	75%	165	Did this after doing 100 pistols. Didn't think that would take much out of me but I was so wrong.
36	day 2 - 09/17	Back	1x4	70%	154	4x3	75%	165
37	day 3 - 09/19	Front	1x4	75%	157	4x3	90%	189	This program is getting harder and quick!
38	day 3 - 09/19	Front	1x4	85%	178	4x3	90%	189	This program is getting harder and quick!
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40	WEEK 5	SQUAT	WARM UP			BASIC WEIGHT			NOTES
41	day 1 - 09/22	Front	1x2	60%	126	2x6	75%	157	The start of a shit ton of leg work. Cortisone shot last week and can't use arms.. So that means squats all day
42	day 1 - 09/22	Front	1x2	70%	147	2x6	75%	157
43	day 2 - 09/24	Front	1x3	75%	157	3x2	95%	199	Surprisingly, very smooth set. I get super nervous on heavy front squat days. Very very good set.
44	day 2 - 09/24	Front	1x3	85%	178	3x2	95%	199
45	day 3 - 09/27	Back	1x3	75%	165	2x2	95%	209	Legs are destroyed from daily leg work. 1st missed set. 1 @ 185# then dropped to 180# and only got 1.5 sets :(
46	day 3 - 09/27	Back	1x3	85%	187	2x2	95%	209
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48	WEEK 6	SQUAT	WARM UP			BASIC WEIGHT			NOTES
49	day 1 - 09/30	Front	1x5	80%	168	2x1	100%	209	Lower back a bit sore from sled pulls and idk what else. Belted working set. 1-F-1.
50	day 1 - 09/30	Front	1x2	90%	189	2x1	100%	209
51	day 2 - 10/02	Front	1x5	60%	126	3x3	75%	157	Light day, easy day. Have some serious mental issues with heavy front squats.
52	day 2 - 10/02	Front	1x3	70%	147	3x3	75%	157
53	day 3 - 10/08	Front	1x5	75%	157	1x1	95%	199	Attempted this set on 10/05 too. 177# too big of a jump I think, so did 173# on 10/08. Belted working set.
54	day 3 - 10/08	Front	1x3	85%	178	1x1+	105%	220
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56	WEEK 7	SQUAT	WARM UP			BASIC WEIGHT			NOTES
57	day 1- 10/10	Back	1x3	70%	154	3x2	85%	187	Finally a back squat week!
58	day 1- 10/10	Back	1x3	80%	176	3x2	85%	187	Finally a back squat week!
59	day 2 - 10/12	Front	1x5	60%	126	2x6	70%	147	Combined this set with Taz's HW: 21 FS. So did max reps (21) on last set.
60	day 2 - 10/12	Front	1x5	65%	136	2x6	70%	147
61	day 3 - 10/15	Back	1x2	70%	154	MAX	MAX	#VALUE!	Tied old PR. 195#.
62	day 3 - 10/15	Back	1x2	80%	176	MAX	MAX	#VALUE!	Tied old PR. 195#.