8th & I
Seated box jumps 5 x 2
Front squat 3 x 1 @ 104%+ (rest 3 minutes between sets)
250(pr), 255(pr), 260(pr), 265(pr)
Notes: Today was the culmination of my 12-week Burgener squat cycle. I have followed the program to a "T" over the last 12 weeks and it definitely paid off today. The program called for three singles at 250; however, I told myself that, if I was feeling good, I could increase weight so long as I maintained decent form. I absolutely blew myself away by hitting 265, which is a 30 pound gain over the course of the 12-week program! There's not much more to say. I'm going to enjoy this one for about 48 hours before moving into the next phase of my training cycle. I'll use 265 as my 1 RM front squat on my next squatting program and 305 as my 1 RM squat. Time to start building an engine to go with this new-found strength.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
Awesome!! Congrats on the progress you've made during this strength cycle. You were dedicated to it and you saw some great results. The front squat at 265# looked easy. You blew through that with ease. Your probably closer to 280#. Now lets rev up that engine.
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