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BURGENER 10x3 SQUAT PROGRAM: 05/28/2012 - 08/17/2012 (12 weeks)
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MAX BSMAX FS
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burgener squat program185160
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MONTHUR
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WEEK 1BACK SQUATFRONT SQUATNOTES
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sets/reps%wt usedsets/reps%wt used
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day 1 - 05/2810x375%1395x380%128Good to be back on a squat program. Redoing 10x3 from the start.
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day 2 - 05/305x375%13910x380%128Did the first 2 sets of FS at the wrong weight, 5# off.
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WEEK 2BACK SQUATFRONT SQUATNOTES
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day 1 - 06/025x378%14510x383%133Really need to work on keeping my weight in my heels. Knees shooting forward on the way up :/
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day 2 - 06/0510x378%1455x383%133Idk since when did front squats get so hard? Worried about the set next week, 5# increase
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WEEK 3BACK SQUATFRONT SQUATNOTES
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day 1 - 06/105x381%15010x386%138Idk why I get so nervous about doing the front squat sets. Went well.
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day 2 - 06/1310x381%1505x386%138Feeling good. Good set. 3 weeks in and I'm already FS-ing 10# more than my 3RM FS. Nice!
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WEEK 4BACK SQUATFRONT SQUATNOTES
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day 1 - 06/175x384%15610x389%143Probably shouldn't have squatted today bc beach WOD yesterday really took me out, but it went ok
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day 2 - 06/1910x384%1565x389%14310x3 back squats days better. Still start off with front squats though since they're harder for me.
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WEEK 5BACK SQUATFRONT SQUATNOTES
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day 1 - 06/235x387%16110x392%148Front squats sets rough. 2:30-3:00 timed rest between sets. Last rep of BS out of toes.
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day 2 - 06/2610x387%1615x392%148This was really tough. I probably should not be squatting after a day of heavy or high rep DL.
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WEEK 6****BACK SQUATFRONT SQUATNOTES
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day 1 - 06/295x380%14810x395%152Toughest set yet. Failed last set of FS , got 2. Tried 2 time after to get last rep, failed.
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day 2 - 07/0310x380%14810x395%152Knees out, chest up! Especially on those front squats! FS still tough.
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WEEK 7BACK SQUATFRONT SQUATNOTES
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day 1 - 07/0810x290%1675x383%133Weight kept shifting in toes, making those back squats feel heavier than they should.
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day 2 - 07/105x290%16710x383%133Turned out to be a really good day for squats.
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WEEK 8BACK SQUATFRONT SQUATNOTES
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day 1 - 07/1610x381%1503x298%157Initiallly tried to start with FS, but only made 4/6 sets. So counted this as BS & 1/2 FS day.
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day 2 - 07/195x381%1506x298%157Sets went very well. Must have been the fatigue from the games that got me on Monday
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WEEK 9BACK SQUATFRONT SQUATNOTES
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day 1 - 07/2210x293%1735x386%138Back Squat: Only 3# more than my 3rep max set a few months ago yet it was so tough =/
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day 2 - 07/245x293%17310x386%138Good day for front squats, bad day for back squats.
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WEEK 10BACK SQUATFRONT SQUATNOTES
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day 1 - 07/2910x384%1563x2101%162Tried to do FS first, only got 3 sets so switched to BS day. Rough set for both. Heavy DL yesterday.
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day 2 - 07/315x384%1566x2101%162Belted last 4 sets of FS. Back is really achy.
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WEEK 11BACK SQUATFRONT SQUATNOTES
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day 1 - 08/053x195%17610x389%143Definitely prefer heavy back squats + light front squats. Good day.
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day 2- 08/076x195%1765x389%143I can't believe I think 143 for 3 is easy now!
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WEEK 12BACK SQUATFRONT SQUATNOTES
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day 1 - 08/1310x287%1611x1104%167Did 10x2 BS and then 1 FS @ 168#. Tried twice after that for the 2nd rep and couldn't get it.
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day 2 - 08/175x287%1613x1104%167Belted the FS sets. This had to be the hardest day of Burgener 10x3 for me.
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