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Sunday Night Front Squat + Back Training with DrewDarden (video)
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09-07-2020, 05:48 AM
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#1
- DrewDarden
- Join Date: Nov 2016
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- Subscribers: 5
- Rep Power: 508641
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Sunday Night Front Squat + Back Training with DrewDarden (video)
Front Squat 3x1-3
Pulldowns 4x10
Bent Rows 3x12
Cable Pullovers 3x15
Always curious to see what everyone else is doing for back training this week.
Misc Lifting Crew (Team Lead)
09-07-2020, 05:51 AM
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#2
09-07-2020, 05:53 AM
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#3
- DrewDarden
- Join Date: Nov 2016
- Posts: 23,021
- Subscribers: 5
- Rep Power: 508641
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Originally Posted By PowerPal⏩
Awesome. Show me how it’s done. I’ll wait for the video.strong workout. I could do that in like 10min max
And no doubt the weights will be the same, as intensity has a great deal to do with time taken between sets.
Front squats (that you’ll do in 2-3 minutes before you do the back exercises in 6-7 minutes):
61x5
111x5
171x3
221x3
263x2
293x1
Misc Lifting Crew (Team Lead)
09-07-2020, 05:55 AM
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#4
09-07-2020, 05:59 AM
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#5
- DrewDarden
- Join Date: Nov 2016
- Posts: 23,021
- Subscribers: 5
- Rep Power: 508641
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Originally Posted By capowt⏩
Any day that I squat, I stretch my hamstrings, groin, and low back. Lying on my back, I use a band to pull my foot up toward the ceiling (and other related stretches). This takes 5 min.What do you do for warm ups?
Then the squat/front squat warm-up goes like this:
61x5
111x5
171x3
Then working sets.
Misc Lifting Crew (Team Lead)
09-07-2020, 06:05 AM
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#6
- capowt
- cooked
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- capowt
- cooked
- Join Date: Sep 2011
- Location: Sydney, NSW, Australia
- Posts: 10,836
- Rep Power: 226391
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Originally Posted By DrewDarden⏩
Oh nice. Does that do hips too. Ever had hip issues?Any day that I squat, I stretch my hamstrings, groin, and low back. Lying on my back, I use a band to pull my foot up toward the ceiling (and other related stretches). This takes 5 min.
Then the squat/front squat warm-up goes like this:
61x5
111x5
171x3
Then working sets.
Then the squat/front squat warm-up goes like this:
61x5
111x5
171x3
Then working sets.
09-07-2020, 06:08 AM
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#7
- ChangeOfStyle
- Registered User
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- ChangeOfStyle
- Registered User
- Join Date: Jul 2013
- Location: Sydney, NSW, Australia
- Age: 30
- Posts: 11,293
- Rep Power: 85259
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following PPL rn
lat pulldown with lat pull overs superset 4 sets of 7-10
hammer strength row 4 sets of 7-10
dumbell row 3 sets of 7-10
rear delt fly's with face pulls supertset for 4 sets of 7-10 reps
ez bar preacher curl 4 sets of 7-10 reps
cable crunches - 3 sets of 8-12
kettle-bell oblique raises - 3 sets of 8-12
jack knives - 3 sets of 10-15
lat pulldown with lat pull overs superset 4 sets of 7-10
hammer strength row 4 sets of 7-10
dumbell row 3 sets of 7-10
rear delt fly's with face pulls supertset for 4 sets of 7-10 reps
ez bar preacher curl 4 sets of 7-10 reps
cable crunches - 3 sets of 8-12
kettle-bell oblique raises - 3 sets of 8-12
jack knives - 3 sets of 10-15
if you need someone to chat with, don't hesitate to shoot me a PM.
09-07-2020, 06:10 AM
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#8
- DrewDarden
- Join Date: Nov 2016
- Posts: 23,021
- Subscribers: 5
- Rep Power: 508641
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Originally Posted By capowt⏩
I do a variation for the hips, but not because I have hip issues. I do get occasional sciatic pain though.Oh nice. Does that do hips too. Ever had hip issues?
The one I do for hips/sciatica is where you bend your knee and pull your foot across your body. So your right foot would be pulled toward the left side of your body.
Misc Lifting Crew (Team Lead)
09-07-2020, 06:12 AM
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#9
- lightsarefallin
- Nukem
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- lightsarefallin
- Nukem
- Join Date: Oct 2010
- Location: Canada
- Posts: 57,269
- Rep Power: 504833
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Absolutely sickening, OP. Keep it up!
You inspire me to push myself harder in my garage dungeon gym.
You inspire me to push myself harder in my garage dungeon gym.
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
09-07-2020, 06:20 AM
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#10
- DrewDarden
- Join Date: Nov 2016
- Posts: 23,021
- Subscribers: 5
- Rep Power: 508641
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Originally Posted By ChangeOfStyle⏩
Is that all you do for biceps all week? Or do you have a separate day also?following PPL rn
lat pulldown with lat pull overs superset 4 sets of 7-10
hammer strength row 4 sets of 7-10
dumbell row 3 sets of 7-10
rear delt fly's with face pulls supertset for 4 sets of 7-10 reps
ez bar preacher curl 4 sets of 7-10 reps
cable crunches - 3 sets of 8-12
kettle-bell oblique raises - 3 sets of 8-12
jack knives - 3 sets of 10-15
lat pulldown with lat pull overs superset 4 sets of 7-10
hammer strength row 4 sets of 7-10
dumbell row 3 sets of 7-10
rear delt fly's with face pulls supertset for 4 sets of 7-10 reps
ez bar preacher curl 4 sets of 7-10 reps
cable crunches - 3 sets of 8-12
kettle-bell oblique raises - 3 sets of 8-12
jack knives - 3 sets of 10-15
Originally Posted By lightsarefallin⏩
Thanks bro. 👍🏻Absolutely sickening, OP. Keep it up!
You inspire me to push myself harder in my garage dungeon gym.
You inspire me to push myself harder in my garage dungeon gym.
Misc Lifting Crew (Team Lead)
09-07-2020, 06:24 AM
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#11
- ChangeOfStyle
- Registered User
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- ChangeOfStyle
- Registered User
- Join Date: Jul 2013
- Location: Sydney, NSW, Australia
- Age: 30
- Posts: 11,293
- Rep Power: 85259
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Originally Posted By DrewDarden⏩
That's all the bicep work that's done but I'm going to add two more additional exercises. Thing is that there's just a selection of so many fukn exercises that choosing the most effective one to suit your growth potential is not easyIs that all you do for biceps all week? Or do you have a separate day also?
Thanks bro. ������������
Thanks bro. ������������
Definitely adding back in the weighted chinups from my previous program
if you need someone to chat with, don't hesitate to shoot me a PM.
09-07-2020, 06:29 AM
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#12
- capowt
- cooked
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- capowt
- cooked
- Join Date: Sep 2011
- Location: Sydney, NSW, Australia
- Posts: 10,836
- Rep Power: 226391
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Originally Posted By DrewDarden⏩
Thanks bro, I'll give these a goI do a variation for the hips, but not because I have hip issues. I do get occasional sciatic pain though.
The one I do for hips/sciatica is where you bend your knee and pull your foot across your body. So your right foot would be pulled toward the left side of your body.
The one I do for hips/sciatica is where you bend your knee and pull your foot across your body. So your right foot would be pulled toward the left side of your body.
09-07-2020, 06:34 AM
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#13
- DrewDarden
- Join Date: Nov 2016
- Posts: 23,021
- Subscribers: 5
- Rep Power: 508641
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Originally Posted By ChangeOfStyle⏩
Two more exercises on top of the volume you’re doing or you’re going to adjust down a bit in other areas? Looks like you’re already doing a fair bit in a day.That's all the bicep work that's done but I'm going to add two more additional exercises. Thing is that there's just a selection of so many fukn exercises that choosing the most effective one to suit your growth potential is not easy
Definitely adding back in the weighted chinups from my previous program
Definitely adding back in the weighted chinups from my previous program
Is your ppl only 3x week? I know some people run through twice.
Misc Lifting Crew (Team Lead)
09-07-2020, 06:51 AM
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#14
- ChangeOfStyle
- Registered User
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- ChangeOfStyle
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- Join Date: Jul 2013
- Location: Sydney, NSW, Australia
- Age: 30
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- Rep Power: 85259
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Originally Posted By DrewDarden⏩
Push, pull and core, legs, rest, push, pull, core and legsTwo more exercises on top of the volume you’re doing or you’re going to adjust down a bit in other areas? Looks like you’re already doing a fair bit in a day.
Is your ppl only 3x week? I know some people run through twice.
Is your ppl only 3x week? I know some people run through twice.
Might take out the dumbell row but ill keep the hammer strength row
if you need someone to chat with, don't hesitate to shoot me a PM.
09-07-2020, 08:26 AM
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#15
- DrewDarden
- Join Date: Nov 2016
- Posts: 23,021
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- Rep Power: 508641
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What is everybody doing for training today?
Misc Lifting Crew (Team Lead)
09-07-2020, 08:39 AM
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#16
- KathleenRyan
- lol
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- KathleenRyan
- lol
- Join Date: Jun 2017
- Posts: 4,576
- Rep Power: 33569
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Originally Posted By DrewDarden⏩
Today is also my back day (haven't trained yet, will in the afternoon/evening).What is everybody doing for training today?
Snatch Grip Deadlifts (3x6-8) (~285lb)
Dead Rows (3x8) (175lb)
Weighted Wide Grip Pullups (3x10) (+20lb)
Multi Grip Bar Bicep Curls (3x15) (80lb)
Still getting accustomed to snatch grip deads, so I'm not really sure what weight I'll end up at today for those. Dead rows for anyone unaware is basically half a deadlift, half a pendlay row.
drvillain PM's mods to do his bidding - CONFIRMED.
09-07-2020, 09:54 AM
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#17
- DrewDarden
- Join Date: Nov 2016
- Posts: 23,021
- Subscribers: 5
- Rep Power: 508641
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Originally Posted By KathleenRyan⏩
I did a fair bit of olympic lifting years ago, so I’m familiar with the snatch grip. But I’ve never done a dead lift with a snatch grip before. I’m sure it stretches out the lats quite a bit. I may actually try them out next time I dead lift.Still getting accustomed to snatch grip deads, so I'm not really sure what weight I'll end up at today for those. Dead rows for anyone unaware is basically half a deadlift, half a pendlay row.
Misc Lifting Crew (Team Lead)
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