185, 205, 215, 220, 225, 
185, 185, 190, 195, 200

Back squat 190-200-210-220-185
Front squat 145

Bs: 108 kg
(80-95-100-105-110 felt heavy sent for 108)

Fs: 90 kg 2reps
(60-70-85-88-90)

GWU
Squat Prep Cycle

2 rounds of:
Deep Lunge with 3 Rotations
5 Squat Therapy Reps, 3 sec. down, 3 sec hold, 3 sec up
7 Plate around the world, each side
20-sec. Straddle L sit hold

SWU
3 reps 
Squat
-hips down and back/ depth
-knees out
-feet flat
- chest up/mature squat

Front Squat w/ PVC
-bar on shoulders
-elbows up

BU
Back Squat
10-5-3
Front Squat
10-5-3

CD
Lying Piriformis Stretch, each side 

M/5'8"/27/180lb
CrossFit AFK

2915lb total (We ran this with a twist as Back Squat - Front Squat - Back Squat - Front Squat, Cont...)
315lb-320lb-325lb-320lb-315lb
225lb-245lb-270lb-280lb-300lb

Back Squat:  225-245-245-245-245
Front Squat:  225 all sets

2EMOM
135,165,185,205,225lbs
BackSquat 5-5-5-5-5
135,155,175,195,195lbs
FrontSquat 3-3-3-3-3

LoadTotal = 1770lbs


Local 5RM BackSquat, 3RM FrontSquat.

Back Squats: 65.5-65.5-70.5-70.5-75.5 kg
Front Squats: 50.5-50.5-55.5-60.5-65.5 kg

Total: 630 kg

E2MOM,  OHS instead of FS

135, 135, 155, 175, 185
45, 65, 85, 95, 95

Modified, using a 20 kg bar:
--
5x 10 back squats
3x 10 front squats
2x 10 OHS to parallel
--
Peace.

My training on Saturday august 26 at night
WOD CrossFit.com 230819
Back Squats: 5-5-5-5-5 reps   167, 172, 177, 182 and 187 lb setting my Personal Record  https://youtube.com/shorts/9aCoHWm2an
Front Squats 3-3-3-3-3 reps   137, 142,147, 152 and 157 lb setting my Personal Record  https://youtube.com/shorts/9aCoHWm

#155 BS 
#115  FS 
total: 1350

I did flat sets, used a blue band around thighs because I’m working on valgus collapse. Depth was iffy on the back squats, and even on front squats still not amazing. 

95 lb for all back squats, 65 for all front.

BS: 225, 225, 275, 315, 325 lb
FS: 135, 185, 225, 225, 225 lb

M38/ 6'1 / 225 lbs
Back squats - 80 kg
Front squats - 60 kg

BS 205-225-235-245-255
FS 135-155-175-190-205
score: 2025

M/37/6’/178#

BS: 255/260/265/270/275
FS: 215/225/230/230/225

Deo gratias 

M42/169#

BS: 225, 225, 245, 245, 275
FS: 135, 135, 155, 155, 185

practiced these in supersets:

BS: 113-113-113-113-113
FS: 93-98-98-98-98

BS: 505# total
FS: 405# total
TOTAL: 910#

BS 5x5 - 185#
FS 5x3 - 135#

FS 5x 20 kg
BS 30 kg, 35kg, 38 kg, 40kg

5 bs: 5 x 100kg
3 fs: 80 - 85 - 90 - 95 - 100f(2reps) [kg]

60/65/70/70/70kg
50/60/65/70/70kg

5x5 at 100 Kg
5x3 at 90 Kg

135-185-235-255-275
135-165-185-215-235 
CFHIM

Front squat: 60kg, back squat: 65kg

BS-130-155-185-195-215(PR)
FS- 125-145-165-185-200(PR)

Back Squat 315-315-315-315-315 lbs.
Front Squat 275-275-275-275-275 lbs.
Total 2950 lbs.

Back squat: 85-105-125-135-135 (couldn’t get 5 reps any higher w/o breaking down form)

Front squat: 75-85-105-115-115 

Rx’d: (in lbs)
BS: 205-225-245-265-275
FS: 195-215-235-245-255

Score: 2360

245
225
2350

1,660#

185x5
135,145,145,155,155

kg:
BS: 80-90-90-90-95
FS: 70-80-80-80-85

Back squat 5-5-5-5-5 reps
120-130-135-135-140 kg
Front squat 3-3-3-3-3 reps
100-100-100-104-104 kg
total load 🟰4824 kg

BS 95-135-135-135-145
FS 95-135-135-135-135
Total 1280

F/50/165 (BCS!!)

BS-120-130-140-150-170
FS-Sub 50 cal Row (Im pending carpal tunel sx, wrists suck)

Overall happy with BS, only 2nd time doing them. :)

Back squat 5x225, 5x245, 5-255, 3x225 knee was bugging me to bad. Quit while I was ahead. 
Front squat 3x135, 3x145, 3x155, 3x165, 3x185 reps

Back 95-125-135-135-125
Front 95
Second day back and might have a pull. Stopping here out of caution and stretching. 

Deadlifts, 225 Across
DB Front Squats, 2x35 Across

Snuck this one after dinner before kids bed time. Subbed Deadlifts for squats cause I don’t have a rack and we’ll, I felt like it. Did DB front squats on a wedge. Finished with calf raises. Leg gainz. 

725#

85/85/90/90/90
35/55/60/65/70

 Total: 1,890#

M/39/72”/168

BSQT 5x5 110, 120, 125, 130, 137 kg
FSQT 5x3 90, 105, 115, 120, 120 kg

1172 kg total 

BS 185-205-215-225-225=1055
FS 155-165-175-185-195 = 875
Total 1930

Focused more on depth and straight, stable midline than load. There was capacity for more, but I was alone in my garage, so didn’t want to push the envelope.  Practiced scales in between sets.

GAHAP
Back squat
1st set at 45lbs x5
2nd - 65lbs x5
3rd - 75lbs x5
4th - 86lbs x5
5th - 97lbs x5

Front squat
1st set at 45lbs x3
2nd - 65lbs x3
3rd - 75lbs x3
4th - 86lbs x1
Tried again - last set got 86lbs x3

Back squat: 115/155/185/205/235= 1165

Front squats: 115/145/155/185/205= 920

oops i see i did more reps in the FS

i did 5 reps per weight. 

Rx
Back 5x: 245+245+255x3 
Front 3x: 225x4+235
Total = 2,390

Back squat
155-165-175-185-200 = 880
front squat
135-145-155-165-170 = 770

First WOD for me! 
back 115 125 125 145 155
working on depth. Not used to going lower than parallel 
front 45 65 85 95 105
first time ever doing these. Didn’t want to go too heavy. Rack position is going to take some time to get down. Felt good tho. Definitely going up in weight next time 

BS all at 195#  70% of my 275# single from Feb 2023
FS all at 115#  Kept these on the lite side due to elbows hurting, maybe could have done 135#

m/53/175

Back Squat: 185/205/225/235/245
Front Squat: 135/165/185/205/205

Total: 1990. 
Worked on that depth and form today. 

Back squat: 135, 185, 205, 205, 205
Front squat: 135, 155, 155, 155, 185

1720

Rx   2595lbs.


Back Squat: 265-265-265-275-285lbs.

Front Squat: 245-245-245-250-255lbs.


It’s been a Hell of a first week Dave! Love it!

BS 250 5x5
FS 225 5x3

Used 75% for each.
BS was a challenge, had more in the tank for FS.

2,375# rx

185-205-205-215-215
135-165-165-185-185

BS (x5) 225/255/275/300/300
FS (x3) 185/225/235/245/255

bs:185,205,225,245,255= 1,115lbs
fs:165,175,185,195,205=925lbs

score = 2,040 lbs

Squats w/50# DBs 10-10-10-10-10
Goblet squats w/ a 50# DB 10-10-10-10-10
Travel gym not as useful on a heavy day, but it got the blood moving a little. 
Just reread the workout when I didn’t understand the posted scores. So I guess I’m at 750#?

60/5’8”/157

Didn’t follow prescribed WOD, did do legs work

Pr’d 215 FS with some ease 

ack squat 5-5-5-5-5 reps
75-95-110-145-175
Front squat 3-3-3-3-3 reps
65-75-100-110-115

FS 200 lbs
BS  154  176

Back sq: 185/195/205/215/225
Fr Sq: 135/145/155/165/175

Total- 2,190#

I forgot what I was doing and ended up doing 5 sets of 5 for both back and front squats.
Back Squats:
135
145
155
160
170
765

Front squats:
115
125
130
135
145
650
Total: 1,415

155/165/175/185/195
155/175/185/185/185

BS: 290-290-290-290-290
FS: 225-225-225-225-225

Front rack position still isn’t the most comfortable to work in yet. It’s feeling better though.

Completed after 230816. Home gym. 

BS: 225-235-245-250-255
FS: 185-195-200-205-210

2205 total. Front squat pr’s on 195 and up. 

3,200. Getting back into heavy squats after a rib injury and didn’t push too much so I don’t aggravate it. 365 for back squats each set and 275 for front felt surprisingly well all things considered. Will push more on the next heavy day

On a pulley machine
1500 lbs (680 kg)

2,245 lbs
M/41/170
That was tough.  Rest was 2-3 minutes.  

Backsquats
In lbs
265-275-280-285-275
In kg
120-125-127-129-125

Frontsquats
In lbs
220-220-220-220-220
In kg
100-100-100-100-100

Total: 2470 lbs / 1123 kg

@Jim, I originally still intended to reply to the Benchpress topic. I want to preface this by thanking you for all your posts in all these years - they really inspired me a lot! 

Here are my 2 cents:

If you are already using the powerlifting technique (legdrive, arching the back a little, having full lungs in the bottom and really using the lats just as much as the chest) then Bench press might be too light for you and perhaps you could substitute it with heavy weighted dips? They are a relatively similar movement but more total weight can typically be used (in my case 50-60 lbs) which might be enough to give you a similar feeling to SQ/DL days. 

I know that your primary concern are upper-body exercises, but you might be interested in an old CF journal article (that you might already know!) about this topic as theoretically the same principles should apply.

It's entitled "An open letter to the metheads" (http://journal.crossfit.com/2016/10/an-open-letter-to-the-met-heads.tpl) and I also love the corresponding "to the big dogs" - a beautiful couplet indeed! 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Squatting with a dose of stamina to challenge our strength. Demand on posterior followed by demand on anterior. 

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

FORMAT/MOVEMENT QUESTIONS
Do I have the flexibility to go heavy for a front squat set?
Am I strong enough to make 40 squats a good enough dose for today?
Do I keep track of 3 or 5 rep maxes, or do I use them as practice for 1 rep maxes?
Should I go just below parallel or should I go as low as my flexibility will allow without rounding my back or knees coming in?

MY STUFF
I went back and did the dumbbell/push-up/run one from yesterday

GENERAL FEAR LEVEL: 6? 

Globo wod: for today find a gym with a barbell and a rack/rig.  Most globos should have this.   If you are using iron plates today or are unfamiliar with bailing out under load use a spotter or spotter arms/pins if you are going for maxes.  If you are on a cruise ship,  in Planet Fitness, or in a hotel/botuque gym with only a Smith machine and no free barbell load that up for the back squats,  and do dumbbell weighted pistols for the front squats.  Dumbbells sub dumbbell lunges 10-10-10-10-10 and dumbbell weighted pistols 6-6-6-6-6, alternating.  If you max the available dumbbells do AMRAP sets  (until form fails).  If you are not capable of or are weak at doing pistols do the lunges then work pistol progressions for 10 minutes.