First some background. This all started as a simple message conversation between myself and @wiseman83. Those of you that read my log will know I am not a big fan of front squats and rarely do them. But after reading something @T3hPwnisher wrote about doing the things we don’t like in order to get stronger, I decided it was time I have them a proper go. I added them back into my program as my second squat movement of the week and told Wisey I was keeping them there no matter what. This prompted Wisey to lay down a the challenge. It is simple, we both add front squats back into our program and we see who has the biggest front squat. After a little chat about how long we would give ourselves to improve, we worked out that 12 weeks took us right up to my 49th Birthday, so that seemed as good a time frame as any.
Starts - NOW
Ends - W/C 14th August.
Goal - hit the biggest single or triple front squat.
What do you need to do to take part. Nothing other than just front squat. Post up a video of where you are now as a starting point and then post up another one at the end of the 12 weeks. You can add updates along the way and all manner of banter and motivational one-upmanship is encouraged of course.
The winner will be the person with the heaviest front squat. But recognition to who ever makes the most progress and points for style will be given.
I am a front squats fan and have been regularly programming all year, so I’m in a different place. I have a goal of 405 that id like to hit by the end of the year but that would probably be pretty tough. In any case, I’d be happy to throw 15lbs or so on it in 12 weeks.
This is my all time PR, hit it about 2 weeks ago. Hoping some maintenance, instead of cutting, will allow me to build a bit quicker. Also hit 265 (120kg in upside down) for 10, recently.
Awesome first video, and this is exactly what we want for this challenge. You put it out there, Now you have no excuses, 15lb minimum improvement expected.
Just out of interest, how are you training front squat currently ? Frequency, volume ?
Low frequency, low volume, high intensity, 6 weeks
Stronger by Science, reps to failure program. Main work is Back squat, then 2 auxiliary squats each week one of which is front squats. Intensity and volume vary week to week, with intensity increasing over time, but it’s been something like 4 x 6 (65-70% of e1rm) then 1 x AMRAP.
This was my first front squat session (in a long time) as part of last weeks deload. 90kg for 3.
I am going to train FS once per week on a Friday as a second squat movement. First being back squats which will be on a Monday.
Plan for this block is to work up to a heavy triple each week then drop back 10% and hit 2-3 more sets of 3.
The breathing is miserable, heart gets an explodey feeling, and my front rack starts failing before my legs do. Not sure if it’s bad positioning, a weak back, or just that AMRAP front squats suck but I think improving my front rack would help improve the amount of work I could put in.
I already know this is going to be my biggest challenge. Part of the reason I avoid front squat is my inability to get into a front rack position without pain. I am hoping with some stretching and perseverance I can fix this, or at lest get used to being in pain.
Today I just completed 85x2. Comfortable. For me it’s technically Very difficult. And that’s why I’m doing them. My best ever front is probably around 120kg. I’d need to search my logs. I’d like to better that in the 12 weeks… hopefully I dont choke out (literally) at any point.
My approach is using Dan Johns Easy Strength template, the 5 day one. Today was day 3… essentially “testing but not really” three times a fortnight. The other 6 days are 2x5 easy days. And 1x10 tonic day later in the fortnight.
Also training my press and RDL this way. Aswell as Chins. All setup for front squats to be fair. Haha.
We are all here to better ourselves of course.
Beating you all is my priority though, as impossible as that may be.
I am actually secretly (not exactly a secret now dummy!) excited about the freedom on just working up to a heavy triple each week. I don’t usually train this way, in fact in 30+ years of training I am not sure I have ever trained a movement this way.
