OHS: 145# x 7, 185# x 6, 4, 155# x 7
Front Squat: 185# x 4, 4, 5, 7
The OHS is progressing very well and the idea of doing 225# OHS by the end of 2010 is not implausible. However, I have to bring my OHP up considerably to really contemplate that poundage. At what does one start doing back squats, if you can do an excess of you BW on the OHS and Front Squat for 10+ repetitions.
The following sets are done with 60 - 75 seconds rest between sets.
OHS - 145# x 8, 165# x 7, 165# x 4, 175# x 4
Front Squat - 175# x 7, 6, 5, 5
I estimate my average bodyweight around 185# and 10+ reps of 185# on the OHS does not seem so far away, maybe even doable by the beginning of August. Of course the Crossfit "gold" standard is BW x 15 reps. We'll see.
After a few days of not working out and eating not so well the best way to galvanize the body is to do a leg centered workout. A run, and lots of squats will activate the whole body than any other type of weight-bearing exercise.
2 miles - 14:21 (Woodway - a real treadmill)
Overhead Squat 155#x 6, 8, 10, 4
Front Squat 175# 6, 5; 155# x 8, 7
Sometimes you just need to get in an out of the gym; and I'm operating on 6 hours of sleep.Consider this my version of a quick leg-centric workout.
Run 2 miles
Overhead Squat 4 sets
Front Squat 4 sets
One minute rest between each set - maximum
2 miles - 12:52 (the LifeFitness treadmills are a joke, have no relation to actual "groundspeed")
Overhead Squat - 145# x 6, 155# x 5, 6, 7
Front Squat - 175# x 5, 5; 155# x 7, 7
The front squat is the easiest squat technique to learn well. It's the technique most geared towards getting thighs, at least, parallel to the floor or even deeper. The lower you go the more your quads get worked and as an added bonus you're calves get more involved.
Getting an adequate technique on the OHS, let alone mastering it is a personal journey.