Now that you mention it, this is exactly what happens to me. Would it be beneficial to do the static holds when you are in the hole, than just lower the weight onto safeties after some time?
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I would probably just approach it with a paused front squat, so a couple of seconds pause in the hole.
I suppose you could set up a bar on safties, get underneath it and squat it up a bit, but it’d be a nightmare to get into position.
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Monday 24th July
Gym Conditioning
Chin-ups (superset Dips)
BW 3x5 (BW 3x5)
Back Squat
60kg x 20
Barbell Calf Raises (toes on 5kg plates)
100kg x 20
Circuit 3x
16kg kettlebell swings x 20
16kg kettlebell goblet squats x 20
Push-ups x 20
Stationary Bike
Lv6 80rpm for 10min (4.44km)
Nice quick, intense cardio session. The back squats were easy. Single, shallow breath til 13 reps, single deep breaths til 17. I’m keeping the calf raises in the squat rack after every 20 rep squats. I’m probably worse than those squat rack curlers but fuckem. Lol
I got straight on the bike after my circuit and took my heart rate. It was 166bpm and falling. Wouldn’t be surprised if my heart rate peaked at 170-175 in the middle of the circuit. I kept it around 160 in the 10min ride. I got the familiar endorphin rush as I walked out the gym, my heart rate normal as I got to my car. Winning!
Saturday weighed in at 76.6kg, had a bad weekend of drinking and not eating enough. See how that affects my weight and strength next Saturday.
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Good to see you still putting the work in. How’s life treating you?
Hey Simo! Good mate, just plodding along towards my air force interview. In a fortnight I’m going in to have a chat with an officer and book my interview in. Have reduced lifting to do more conditioning which has only just started getting somewhat enjoyable haha
How things on your end?
Yer all good here, family and I am all healthy and after 2 busy months my new job has started to settle down. Time to get back in the gym and stop being a lazy chip eating bastard !!
Well it’s good to see that Homer’s dumbbell hasn’t turned back into a beer 
Lol that’s the one thing that having 3 kids is actually useful for. I reckon I’ve had maybe 1 beer in the last 2 months !!! Now I’ve written that it sounds very sad lol!!! I know it won’t take long for me to get back to where I was just need a couple of consistent months of training. Then as it gets warmer I may even drink a few more beers !! Good luck with your airforce interview, have you done the fitness test, how did it go?
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Interesting point, but how do you feel that the thoracic extension/anti flexion mechanics change when in the hole vs standing?
I’ve been doing these holds as well, and they have really exhausted my front-squatting back muscles (technical muscle term). They might be stressed to a slightly different angle/degree when in the hole but it feel as though they have some decent direct carryover to front squatting upper back strength.
good question, and I could be way off base but I feel like the standing walkout version is maintaining a neutral spine, whereas in the hole you’re working much harder in extension/anti-flexion. If you think of the angle your back is at when you’re in the hole vs lockout you’ll see what I mean.
I can definitely see there being a carryover, but in my opinion the standing version is strengthening the part of the lift where you’re already strongest so I don’t know how much point there is.
This is just my musings though; I’ve not dedicated any time to actually testing the theory in the gym.
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I do agree you are working much harder in the hole on the anti-flexion than while standing, but paused squats will typically be limited from breakdown of multiple aspects of form (lower back, upper back, core, legs, etc). It seems like front squat standing holds target the upper back/thoracic more specifically without allowing the other muscles to contribute as a limiting factor.
I’ve been doing sets for 20-30s with weight only around 80% of my 1RM, and by then end of a set my upper back is fighting hard not to round over and drop my elbows.
I’ve only been doing them for a couple weeks now, so I don’t exactly have a ton of experience with the movement, just thought I’d open up a little discussion.
yeah I think we definitely agree on a lot more than we disagree here, and you make a really good point about the form breakdown from the paused squats being caused by so many things.
I think a lot of my opinion on this probably comes from the fact that I only trained my legs for years with stupidly high rep front squats (couldn’t back squat at all, or front squat particularly heavy), and my upper back has never been a problem. I don’t know why that is as my core has always been weak as shit, but my upper back has never been a limiter in my front squatting. I realise I am quite unusual in that regard.
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Cheers! No I haven’t as yet. The ADF really doesn’t like to move very quick, unfortunately. I have been testing myself at the end of every month though and basically passing everything easily except for Sit-ups. I’m trying something different with those so I’ll see in a few days if it’s working.
For me, they aren’t to benefit my front squat. They make everything feel lighter. Weights that I’m about to press overhead, walking with a yoke, frame carry, or anything where I’m standing to stabilize a load (including all squat variations).
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that’s a fair point; I’d not considered the benefit for anything other than the front squat
Wednesday 26th July
Gym Workout
2min rowing machine
Back Squat
62.5kg x 20
BB Calf Raises
102.5kg x 20
Rack Pulls (just above knee)
100kg x 2
140kg x 2
160kg x 2 - mixed grip
170kg x 2
Rack Pulls (on knee)
170kg x 2
140kg x 2
Rack Pulls (just below knee)
170kg x fail!
140kg 2x2
100kg 2x8 - with shrugs
Seated DB Press (superset DB Lateral Raises)
20kg 3x8 (6kg 3x8)
DB Rows (superset band pull aparts)
25kg 3x8 (3x12)
Seated Cable Rows 3x10
Good to feel something heavy in my hands. I couldn’t get the 170kg off the bars when it was sitting just below the knee, even though I gave it 2 good nudges. Trying to get the DB presses up to 3x12 before I increase weight but I’m not sure how I’m going to go with that.
Had a chat with one of the chicks I see down there. Very smooth… I basically called her fat. Lmao oh well.
I was meant to jump on the rower for 10min at the end of my session but the thought of that made me want to drop a barbell on my head. Meh next time.
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Lmao Quality that made me laugh hard. Nice work man
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Tip for cooking Salmon Steaks: before you put it in the pan, rub oil (and salt) on flesh. The skin doesn’t need to be oiled. This helps the flesh from sticking and tearing even if you have oil in the pan.
I forgot to do that 2night and it was a lot more messy than usual.
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Good tip, i was literally about to cook salmon so perfect timing.
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