I might be opening a can of worms here but a thread that helped me was the one where Meat showed us his no hands front squat. I basically had the wrist mobility to do sets of one or two before the stress shifted forward to my wrists too much, so I’d just let my hands fall off the bar and keep them straight out and do another 2-3 reps. After a few months the wrist just acclimate to the demands. That’s when for me at least, the strength gains actually came. So basically I would advocate trying to front squat without hands to get a feel for it.
Leg workout today
Walk 20min
Good girl/bad girl machine:5-6x40-15 45s rest
Banded leg ext/leg curl: 4x20-15 45s rest
Front squat: 135x20 185x15 225x12 245x10 265x2x5. Upper back was giving out probably due to back day yesterday lol
Back squat 275x15 295x15 315x2x12. Low back was done
Single leg ext: 4x20 45s rest
Leg press 30, 25, 20, 15, 15 then triple drop set ( increasing weight each set on the way up)
Bb SDL: 135x20 185x20 225x20. Low back tightened up again.
Walk 20min
Also this morning 4 hrs before his worout did hiit and some walking. Had to study you know.
Anyways gotta get that FS up
[quote]ryanbCXG wrote:
Leg workout today
Walk 20min
Good girl/bad girl machine:5-6x40-15 45s rest
Banded leg ext/leg curl: 4x20-15 45s rest
Front squat: 135x20 185x15 225x12 245x10 265x2x5. Upper back was giving out probably due to back day yesterday lol
Back squat 275x15 295x15 315x2x12. Low back was done
Single leg ext: 4x20 45s rest
Leg press 30, 25, 20, 15, 15 then triple drop set ( increasing weight each set on the way up)
Bb SDL: 135x20 185x20 225x20. Low back tightened up again.
Walk 20min
Also this morning 4 hrs before his worout did hiit and some walking. Had to study you know.
Anyways gotta get that FS up [/quote]
What the fuck is the good girl bad girl machine?
[quote]Waittz wrote:
[quote]ryanbCXG wrote:
Leg workout today
Walk 20min
Good girl/bad girl machine:5-6x40-15 45s rest
Banded leg ext/leg curl: 4x20-15 45s rest
Front squat: 135x20 185x15 225x12 245x10 265x2x5. Upper back was giving out probably due to back day yesterday lol
Back squat 275x15 295x15 315x2x12. Low back was done
Single leg ext: 4x20 45s rest
Leg press 30, 25, 20, 15, 15 then triple drop set ( increasing weight each set on the way up)
Bb SDL: 135x20 185x20 225x20. Low back tightened up again.
Walk 20min
Also this morning 4 hrs before his worout did hiit and some walking. Had to study you know.
Anyways gotta get that FS up [/quote]
What the fuck is the good girl bad girl machine?
[/quote]
spread and close? adducition and abduction.
its weird, my front squat is stronger than my back squat.
[quote]Waittz wrote:
[quote]ryanbCXG wrote:
Leg workout today
Walk 20min
Good girl/bad girl machine:5-6x40-15 45s rest
Banded leg ext/leg curl: 4x20-15 45s rest
Front squat: 135x20 185x15 225x12 245x10 265x2x5. Upper back was giving out probably due to back day yesterday lol
Back squat 275x15 295x15 315x2x12. Low back was done
Single leg ext: 4x20 45s rest
Leg press 30, 25, 20, 15, 15 then triple drop set ( increasing weight each set on the way up)
Bb SDL: 135x20 185x20 225x20. Low back tightened up again.
Walk 20min
Also this morning 4 hrs before his worout did hiit and some walking. Had to study you know.
Anyways gotta get that FS up [/quote]
What the fuck is the good girl bad girl machine?
[/quote]
Hip adduction and abduction respectively. What the fuck huh
[quote]on edge wrote:
[quote]Bauber wrote:
[quote]hungry4more wrote:
I think a 1.5xbw front squat is pretty good for most people, 2xbw or better is impressive, 2.5xbw or higher is outstanding. Obviously shorter/lighter dudes will have an easier time achieving those than taller/heavier people, those are just ballpark figures. [/quote]
If I ever achieve a 2.5X BW front squat. I will buy everyone here a case of beer of their choice.[/quote]
Does that include lurkers?[/quote]
Includes anyone who asks!
Coyotegal I think that my be because women are many time very quad dominant. But I don’t complain, a nice set of quads on a girl is damned fine. Though, so are some nice hammies and glutes. I’m partial to a nice pair of legs myself.
[quote]Quasi-Tech wrote:
Coyotegal I think that my be because women are many time very quad dominant. But I don’t complain, a nice set of quads on a girl is damned fine. Though, so are some nice hammies and glutes. I’m partial to a nice pair of legs myself.[/quote]
Do you like legs Quasi? 
[quote]Quasi-Tech wrote:
[quote]hungry4more wrote:
FWIW, for the last few months, I’ve been working on bringing my front squat up again. Once I hit a 475 front squat with a belt, using a wide stance, about 1" below parallel. Now, I’ve been using a slightly wider than shoulder width stance, no belt, just some knee sleeves for knee health.
Some recent PRs doing it like that are 405x2, and 365x5, weighing 200 lbs, +/- depending on the day. I’m about to start front squatting 3x a week, started that planned program today, with a plan to hit 450+ beltless before this deployment is over. Using one light day, one medium day, and one heavy day for that. For reference, my best beltless back squat so far is 475x4.
As far as shoulder bruising goes…my best answer is honestly to just stop worrying about it. Whenever I’ve taken a break from front squatting and start it up again, I get the bruises and scrapes, but after a couple months, the skin gets thicker and tougher, and you’ll barely even notice it anymore. Just like back squatting.
Set-up is EVERYTHING. Everything. I use a mixed grip, have dabbled with oly grip and strap grip, didn’t like them that much. Walk right up to the bar, so your neck is barely touching it. Put your arms straight out in front of you, move closer in to the bar, so your neck is pressed against the bar pretty good. While keeping your shoulders on this position relative to the bar, “pull” your neck back and up a little bit, to avoid choking yourself out during the lift. Take a breath, and lift off. [/quote]
Thanks for the info H4M. It makes sense about the adaptation of the shoulders to the weight. So for your form based on what I’m reading, you keep your arms straight out the whole time and just keeping your arms up and back straight keeps the bar in place, or you’re just noting your que’s/process and the hand grip is unimportant?[/quote]
I wasn’t saying that, though I have gone pretty heavy on front squats with arms straight out. They can be useful for ingraining the positioning on your delts and what not, but will limit strength on the movement.
Here’s one of me, see what I’m talking about with setup?
[quote]coyotegal wrote:
its weird, my front squat is stronger than my back squat.[/quote]
Yeah, gonna go with weak hammies and possible lower back. And/or your back squat form could use some work. If you throw vids up of each with near-maximal weight, I’d love to help if I can.
[quote]coyotegal wrote:
its weird, my front squat is stronger than my back squat.[/quote]
Yeah, gonna go with weak hammies and possible lower back. And/or your back squat form could use some work. If you throw vids up of each with near-maximal weight, I’d love to help if I can.
[quote]Quasi-Tech wrote:
[quote]hungry4more wrote:
FWIW, for the last few months, I’ve been working on bringing my front squat up again. Once I hit a 475 front squat with a belt, using a wide stance, about 1" below parallel. Now, I’ve been using a slightly wider than shoulder width stance, no belt, just some knee sleeves for knee health.
Some recent PRs doing it like that are 405x2, and 365x5, weighing 200 lbs, +/- depending on the day. I’m about to start front squatting 3x a week, started that planned program today, with a plan to hit 450+ beltless before this deployment is over. Using one light day, one medium day, and one heavy day for that. For reference, my best beltless back squat so far is 475x4.
As far as shoulder bruising goes…my best answer is honestly to just stop worrying about it. Whenever I’ve taken a break from front squatting and start it up again, I get the bruises and scrapes, but after a couple months, the skin gets thicker and tougher, and you’ll barely even notice it anymore. Just like back squatting.
Set-up is EVERYTHING. Everything. I use a mixed grip, have dabbled with oly grip and strap grip, didn’t like them that much. Walk right up to the bar, so your neck is barely touching it. Put your arms straight out in front of you, move closer in to the bar, so your neck is pressed against the bar pretty good. While keeping your shoulders on this position relative to the bar, “pull” your neck back and up a little bit, to avoid choking yourself out during the lift. Take a breath, and lift off. [/quote]
Thanks for the info H4M. It makes sense about the adaptation of the shoulders to the weight. So for your form based on what I’m reading, you keep your arms straight out the whole time and just keeping your arms up and back straight keeps the bar in place, or you’re just noting your que’s/process and the hand grip is unimportant?[/quote]
I wasn’t saying that, though I have gone pretty heavy on front squats with arms straight out. They can be useful for ingraining the positioning on your delts and what not, but will limit strength on the movement.
Here’s one of me, see what I’m talking about with setup?
[quote]Bauber wrote:
[quote]usmccds423 wrote:
[quote]Bauber wrote:
[quote]hungry4more wrote:
I think a 1.5xbw front squat is pretty good for most people, 2xbw or better is impressive, 2.5xbw or higher is outstanding. Obviously shorter/lighter dudes will have an easier time achieving those than taller/heavier people, those are just ballpark figures. [/quote]
If I ever achieve a 2.5X BW front squat. I will buy everyone here a case of beer of their choice.[/quote]
Oh Lordy what’s that around 800 pounds![/quote]
Haha yeah around that.[/quote]
750
i train in my own basement gym and unfortunately i have no rack.
what i do is;
i clean the bar and do 8 front squats then jerk the bar and put in on my shoulders and do 8 back squats.
sometimes if i want to extend the set and have a brutal leg workout, i add 8 wide stance back squats to the end.
24 rep and its one set. since the weight i can clean is a limiting factor, i train legs by increasing the intensity and TUT, not by adding more plates to the bar.
[quote]bigboikivanc wrote:
i train in my own basement gym and unfortunately i have no rack.
what i do is;
i clean the bar and do 8 front squats then jerk the bar and put in on my shoulders and do 8 back squats.
sometimes if i want to extend the set and have a brutal leg workout, i add 8 wide stance back squats to the end.
24 rep and its one set. since the weight i can clean is a limiting factor, i train legs by increasing the intensity and TUT, not by adding more plates to the bar.[/quote]
That’s not a bad improvised way of doing it…
Having said that, can you really not afford a used rack off craigslist or something?
[quote]hungry4more wrote:
[quote]bigboikivanc wrote:
i train in my own basement gym and unfortunately i have no rack.
what i do is;
i clean the bar and do 8 front squats then jerk the bar and put in on my shoulders and do 8 back squats.
sometimes if i want to extend the set and have a brutal leg workout, i add 8 wide stance back squats to the end.
24 rep and its one set. since the weight i can clean is a limiting factor, i train legs by increasing the intensity and TUT, not by adding more plates to the bar.[/quote]
That’s not a bad improvised way of doing it…
Having said that, can you really not afford a used rack off craigslist or something?[/quote]
actually its not easy to find such stuff in Türkiye.
of course you can buy it but its extremely expensive.
im searching the market for cheap squat stands and im hopeful about finding it.
I think a squat ratio depends a lot on how you back squat. I squat low bar and my front squat stays in that 70%-75% range. Tested my high bar last night and it bumped my front squat ratio up into the 85% range. Looking back at my old notes it has pretty well held to those ratios.
[quote]bigboikivanc wrote:
[quote]hungry4more wrote:
[quote]bigboikivanc wrote:
i train in my own basement gym and unfortunately i have no rack.
what i do is;
i clean the bar and do 8 front squats then jerk the bar and put in on my shoulders and do 8 back squats.
sometimes if i want to extend the set and have a brutal leg workout, i add 8 wide stance back squats to the end.
24 rep and its one set. since the weight i can clean is a limiting factor, i train legs by increasing the intensity and TUT, not by adding more plates to the bar.[/quote]
That’s not a bad improvised way of doing it…
Having said that, can you really not afford a used rack off craigslist or something?[/quote]
actually its not easy to find such stuff in T�¼rkiye.
of course you can buy it but its extremely expensive.
im searching the market for cheap squat stands and im hopeful about finding it.
[/quote]
Scrap iron and a welder. Even if you pay someone to weld it, in the US it shouldn’t cost more than $50
i think thats about right with me 85%
i front squatted 405 for 5 last night after leg curls and my back squat is in the 550s range around that fresh
and i weight around 230lbs at 6’0.
its takes practice and everything to get used to it, it never got really comfortable (relatively) until my shoulders grew larger and the bar could stay behind them.
if it helps I use CT’s method of using straps to hold it up