Pretty poor form at 275. Haven’t gone heavier than 225 in awhile. Goal is 315 in 12 weeks.
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100 for a double last night (220)
Legs had a third rep but was starting to see a few stars.
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Nice work, going to be great to see how you go over 12 weeks. Have you thought about how you will train them ??
@dchris zercher looks painful, especially with that much load. I’ve never tried it, though. Seems like it would tear up some inner elbow tissue but it seems to work for you! That’s heavy!
Music… lol i have a hard time lifting with that kind!
@simo74 now your video has good music. Thats a good lifting song.
And i bet i can FS 225x1 at the end of this. (Same as 100kg right?) Not sure my lifetime PR, its probably 205 or 215. Possibly 225 but yikes… i doubt it.
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Haha! Didn’t even notice. You can see my kids at the end riding a lil push car around. They control the Alexa.
I put it more on my forearm and honestly, hardly feel it.
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I have no doubt you will do this. 225 is just over 100kg more like 102kg
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Working with my knee is a bit tricky. It need regular work or it gets very stiff but too much and it cause pain. Weather can also screw things up. That is what you get for crushing a plateau tibial 15mm with a triple fracture of the said tibia.
Low rep is what work best in the balance so far. So 3 days per week of some knee dominant movement seem the best.
So front squat will be most likely part of a secondary workout to help build the squat (which is much easier on my knee) at the most it will be a 5x5 or 5x3
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Sets of 3 would be fine, could even just do one heavier single and then a few lighter triples to grease the groove.
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Hit 4 x 6, and 1 x 8 at 240 for front squats pretty bad effort on the AMRAP but form was falling to pieces. Will try to grab a vid next week when I’m going to perform better!
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Mate I have no idea how you sustain front rack for 8 reps without passing out. Aren’t you also 7ft tall.
I would feel dizzy at that altitude 
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I’m the only one up there, so the oxygen is more plentiful.
Alternate answer is that I just feel like dying for a minute or two during and five after.
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Late entry. Starting point of 120kgx1
I know my max is somewhere between that and 140 because I failed 140.
I guess the 114 burpees prior didnt help.
Im running Krypteia over in my log till the end of the challenge for anyone wanting to follow along.
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Solid start sir, can’t wait to see what 12 weeks does.
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OK so it looks like we have a few of us mad enough to take in this 12 week improvement of the front squat.
It would be great to hear from all of you, how you are intending to train the movement over the 12 weeks. What approach / training program do you intend to use. What accessories do you think will help.
I am going to be following a 3 day training plan,
Monday - Squat with bench accessories - Back squat, Bulgarians, DB Bench and rows
Wednesday - Deadlift and press - Axle deadlift, Axle overhead press, Lat pull downs and dips
Friday - Bench with second squat movement - Front squat, bench press, pull ups
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. This is the first time I have done any kind of auto regulation training so will be interesting to see how hard I can push this.
What are you doing ??
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Righto.
My plan is using 531 Krypteia. Given this is a 12 week challenge I’ll do 1 cycle of prep and then 2 cycles of Phase 1.
Prep is 5s PRO with 5x5 FSL. Lifts are FS, Press, Trap Bar, and Bench.
Phase 1 is 5s PRO with 5x10 FSL. Lifts are FS, Bench, and Trap Bar.
My TM for the front squat is 95, it will go 95, 100, 105. Given 95 is a circa 80% TM, the bigger weight jumps shouldn’t hurt me too much. Not sure how I’ll go with the volume in front rack, but I have wrist wraps if I need them.
As JW followers know, there are a lot of goblet squats in Krypteia which definitely mimic a front squat without the rack position (and probably help with upper back strength). I’ll be pushing the reps and weight on these, still working out how to up the weight safely as I workout at home and have already topped out my limited dumbbell rack.
I won’t hit a max lift in the time. Crazy? Probably, but I seem to do ok with Submax work.
I’m fairly sure if I can get my top set to a solid 105x5, 120 should move very well. I’d be happy if I can hit 140 for a solid single by the end of this.
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Absolutely no idea. But, I’ll come up with something.
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I’m in. Starting point is 275x8, 8, 7
I’ve been back strength training for about 10 months after a many-year layoff filled with several hip surgeries, poor diet, weight gain, a herniated (ruptured) disc, and ultimately a total left hip replacement two years ago, at the ripe old age of 32. But fixing that hip has changed my life dramatically for the better, no small part of which is allowing me to get back to training.
About 5 months ago, I realized front squats were not only a superior quad movement for my body structure in general, but they also would allow me to train my quads hard while being very gentle on my hips. Thus, I have fallen in love with front squats as my primary quad movement and my lifeline to hard training. So even though I’ll be on a gentle cut for the foreseeable future, I can’t resist joining this challenge as an ode to my love for front squats. Despite my fat loss phase and my focus on general fitness, I’ll see where I’m at at the end of the challenge.
Since January I’ve been training front squats once per week with sets of 8, adding weight each week for a while, then slowing down the progression by adding reps some week and weight other weeks. This video is the last week of my mesocycle. After vacation deload next week, I think I’ll progressively overload sets of 6, then at some point switch to focusing on triples. I’d like to hit a max triple at the end of the challenge.
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I will keep this simple.
Front squat will be once per week in low volume to help boost my back squat.
3 set of 3 and 2 set of lighter weight for mobility.
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First, awesome lifts and vid. Second, you make that squat rack look tiny!
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So we will call this Intuitive self auto regulation training.
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