I’m at 1.82x
160kg @ 88kg
187kg back squat
2x bw front squat is a fatty!
My goal is to eventually hit 200kg for 3reps 
Cycle your reps and %. 6-8 weeks top for a particular cycle. If not your increasing your 1RM every 6-8 weeks something is wrong. Even if it’s a small 3-5kg gain mate. Unless you got injured or something…
Koing
Hit good mornings hard. This helped me keep my back straight for both back and front squats.
I was concerned about getting a 2x bw front squat previously, as it is now, I am just concerned about the absolute strength. By holding back on the food, you are essentially holding back on the strength.
What would you all rather have?
lifter A. ) 230kg front squat at 125kg body-weight (230/125 = 1.84)
lifter B. ) 190kg front squat at 95kg body-weight (190/95 = 2)
Of course it depends on the personal goals, but from what I can see, lifter A lifts 40kg more than lifter B.
Lifter A is the strongest in terms of absolute strength, while lifter B is the strongest in terms of relative strength.
I think both lifters would be rather impressive, but I would rather be lifter A if I could choose.
My own number is a 1.68 x bw front squat, and I do not think I will get a 2x bw anytime soon.
[quote]stallion wrote:
I was concerned about getting a 2x bw front squat previously, as it is now, I am just concerned about the absolute strength. By holding back on the food, you are essentially holding back on the strength.
What would you all rather have?
lifter A. ) 230kg front squat at 125kg body-weight (230/125 = 1.84)
lifter B. ) 190kg front squat at 95kg body-weight (190/95 = 2)
Of course it depends on the personal goals, but from what I can see, lifter A lifts 40kg more than lifter B.
Lifter A is the strongest in terms of absolute strength, while lifter B is the strongest in terms of relative strength.
I think both lifters would be rather impressive, but I would rather be lifter A if I could choose.
My own number is a 1.68 x bw front squat, and I do not think I will get a 2x bw anytime soon.
[/quote]
Always an interesting argument in sports/ weight lifting. Would you rather be that be that big heavy weight supposedly taking on the strongest fighters with a solid record, or a middle weight with a great record that is considered to have great pound for pound strength. Personally I am more concerned with pound for pound strength as for me that is more impressive, but I know that some people just want to get some numbers at any weight. As long as your goal is to get stronger, it is all the same.
Do you have olympic weightlifting shoes?
Also do you hold the bar with arms crossed or in a clean grip?
For a lot of individuals simply tweaking their technique can give you about a 5-10% increase and the rest can be built through accessory movements. I would use ATG squats as your primary accessory movement (no belt), and then you can also mix in some box squats and heavy lunges to build leg power.
You have to learn how to attack the bar and become comfortable with heavy weights on your chest in order to get into the 400 lbs range.
[quote]dankid wrote:
For front squats, I find that sets of 1-3, maybe 1-5 are best.
[/quote]
I agree with this. I’ve had good results on front squats with five to ten sets of triples.
Don’t forget your high bar deep back squats! I went from a 140kg front squat to a 150kg front just by increasing my back squat, hell, I didn’t even do a front squat before that in like 3 months.
My front squat is at a little over 1.7 bodyweight. I would love for it to get to twice bodyweight. But that’s a LONG way away. I’ve read somewhere that a twice bodyweight front squat should equal a 40 inch vertical. Can anyone verify that?
Nick
[quote]Nick Radonjic wrote:
My front squat is at a little over 1.7 bodyweight. I would love for it to get to twice bodyweight. But that’s a LONG way away. I’ve read somewhere that a twice bodyweight front squat should equal a 40 inch vertical. Can anyone verify that?
Nick[/quote]
I believe that is CoolColJ from this forum’s theory.
that’s assuming your not so quad dominant that you also can’t back squat 2xBW for at least 8 reps all the way down. And you also practise jumping
and that the gains in strength are the result of the relevant muscles getting bigger
[quote]Shakes wrote:
"Do you have olympic weightlifting shoes?
Also do you hold the bar with arms crossed or in a clean grip?"
No i dont own a pair yet, though i should invest in them since i do work in the OH squat and oly lifts alot… I have always used the clean grip which I find much easier to keep the bar on the shelf so to speak.
[quote]CoolColJ wrote:
that’s assuming your not so quad dominant that you also can’t back squat 2xBW for at least 8 reps all the way down. And you also practise jumping
and that the gains in strength are the result of the relevant muscles getting bigger[/quote]
Interesting…I reckon middle of next year I’ll have a 2x bw front squat I’ll see where my vertical is then.
Koing
[quote]Bloobird wrote:
Nick Radonjic wrote:
My front squat is at a little over 1.7 bodyweight. I would love for it to get to twice bodyweight. But that’s a LONG way away. I’ve read somewhere that a twice bodyweight front squat should equal a 40 inch vertical. Can anyone verify that?
Nick
I believe that is CoolColJ from this forum’s theory.[/quote]
lol not even close! I have squatted 400 at 220, and I have a 20 inch vert!
[quote]brauny96 wrote:
Bloobird wrote:
Nick Radonjic wrote:
My front squat is at a little over 1.7 bodyweight. I would love for it to get to twice bodyweight. But that’s a LONG way away. I’ve read somewhere that a twice bodyweight front squat should equal a 40 inch vertical. Can anyone verify that?
Nick
I believe that is CoolColJ from this forum’s theory.
lol not even close! I have squatted 400 at 220, and I have a 20 inch vert![/quote]
Do you practice jumping? Was the gain in strength a result of an increase in muscle mass rather than just getting better at squatting? Was it deep? Was it in pling gear?
don’t worry about fancy programs or advanced training techniques. in 6 months went from a 1.9x bodyweight front squat and yesterday for fun on my deload week, i decided to front squat for the first time in months after reading this thread(was curious where my front squat was at), went up to a 2.5x(455lbs) bodyweight front squat and had plenty left. i had to come to the realization that i really wasn’t that strong and just started doing more squatting(mainly parallel or 1in or so above parallel box squats) and did more squat/deadlift accessory work. i also used and strongly recommend using a safety bar(the elite fitness ssyoke bar) for all your squats.
[quote]Shakes wrote:
Do you have olympic weightlifting shoes?
Also do you hold the bar with arms crossed or in a clean grip?
For a lot of individuals simply tweaking their technique can give you about a 5-10% increase and the rest can be built through accessory movements. I would use ATG squats as your primary accessory movement (no belt), and then you can also mix in some box squats and heavy lunges to build leg power.
You have to learn how to attack the bar and become comfortable with heavy weights on your chest in order to get into the 400 lbs range.[/quote]
Well said - I’m at 220lbs bw right now & stuck at 315lbs x4 reps FS arms crossed - man good luck - 405 FS is sick & a thing of beauty
Im going to go along the lines of dankid and shakes. I found much of my progress on front squats when I changed from a clean grip to crossing my arms and using sets in the 3-5 range for a total of 15-20 reps, training the lift 2-3 times a week. Before I did this I was struggling at about 1xbw, months later Im at about 1.8xbw.
Dan John’s 40 day program also added 20lbs in 21 days, so its defiantly something to consider. Whether you choose to do the shortened 21/22 days or the whole 40, your bound to increase the weight almost effortlessly.
I just started 5/3/1, and while I haven’t been doing it long enough to see results, other peoples experiences point to some great progress, it might be a long road, but it will defiantly get you to your goal… should you substitute the back squat with the front squat.
Good luck achieving your goal.