Where does your front squat stand?..
Want to race to a 315 front squat?
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I can do 5x5 @ 255lbs with 60-90 sec rest between sets.
I want that 315 Front Squat though! I’m down! I’m guessing it’ll take me 6-8 months to get there.
Want to get to a 315 @ 1x5 or 1x3? I think a 315 5RM front squat is a good solid number!
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Dude I bet you’re way closer than that!
Yeah, I like that idea. 315 5RM it is! the race begins…
-NOW!
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FRONT SQUAT / HANGING LEG RAISES
235x8 / x15
235x8 / x15
235x8 / x15
235x8 / x15
BENCH PRESS / CHEST SUPPORTED ROW
205x5 / 135x10 (3-45’s)
205x5 / 135x10
205x5 / 135x10
205x5 / 135x10
205x5 / 135x10
SNATCH GRIP DEADLIFT / LUNGES
245x8 / x20
245x8 / x20
245x8 / x15
245x8 / x10
CURLS
100 reps
NOTES: High rep front squats and snatch grip deadlifts SUCK! But it’s ok, will use 4x8 for about 6 weeks then will switch to 5x5 and then to 10x3. I’m using the principles that @Alpha laid out in his linear program, but I’m making it full body. I’m rotating through 4x8, 5x5, and 10x3 for lifts at different times. I’ll be sticking to 6 weeks blocks instead of the 4. As long as I work hard, I should have no issues!
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Solid session man ! How long does that take ?
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It usually takes me anywhere from 45-70 minutes including warming up. I usually set my timer for 20 minutes for each “block”. But I usually finish with time to spare. I for the most part rest 1 min between all my worksets. My warm ups I don’t even take a break and just move on to the next. I learned from @T3hPwnisher how to move fast through a workout after watching his under one hour BTM cycle. My conditioning is the best it’s ever been! But I’m also not super strong yet, so there’s not as many jumps for my warm up sets. Like for bench I literally do 135x8, 185x3, then move right into my 205 work sets.
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@TX_iron and @isdatnutty I’m in for a front squat race also. I’m preparing for my first PL meet in April so it’ll lend itself nicely to upping my squat. So far I’m at 295 for a single
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Hell yeah man! Not sure exactly where I am at the moment. My lifetime PR was 300x1, but that was a stellar day, 10lbs heavier, and a while back.
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I do Front Squat holds once in a while with 405 
Gonna get use to that heavy weight!
But I’m hoping within 12-16 weeks I can hit a very clean and explosive 315 5RM front squat.
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If you’ve never done them, front rack yoke walks are soul-crushing
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I’ve done them and they flat out SUCK lol. Once I am able to start working out in my garage again, I would definitely add these again to do once a week.
EDIT: I’ve never done them with a yoke. I’ve walked with the front squat racked (clean style of course)
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I’ve never done them with a yoke, but in a commercial setting, I unrack the weight and walk back and forth for time with heavier weight in the front rack. Trashes my obliques.
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My whole mid section is sore as fuck after heavy front squats in general. I think they are honestly the best core builder. Front squats and anything in the front rack position in general lol.
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I dont think ive done it much with a barbel actually. I like the yoke though since ditching is less dicey and the added sway really forces you to stay tight
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Good work @isdatnutty! You have had some solid progress!
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Thanks man, I learned from you!
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SNATCH
135x3
155x3
185x3
145x3
165x3
185x3
155x3
175x3
185x3
165x3
185x3
185x3
185x3
185x3
185x3
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This is a pretty cool ramping scheme!
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Thanks man! Yeah I think it’s called waves or clusters or something like that. I have no clue. I like it for olympic lifts because you keep technique sharp even as weight goes up because of the light weights being used before. I like doing a lot of straight sets but with olympic lifts its a bit tougher to do that. So on snatch days I love 8x3 (especially since I have to cap out at 185 because I work out with only iron plates right now). So this allows me to get to 8x3 @ 185, but not just straight sets. Ramping works for olympic lifts.
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So I finally have a workout partner!
Dude I met that at the gym that played water polo through college. Strong as shit. 500 squat, 315 bench and 315 power clean! We’ve been talking to each other the last few weeks at the gym since we go at the same time. Decided since our goals are similar (obviously in different weights) and our schedule is the same, why not partner up. I think this will be highly productive for me because I’ve never trained consistently with a partner or someone way stronger than me. I think this will really push me to amp it up. My template will basically be:
MONDAY - Full Body (Squat, Press, Pull)
TUESDAY - Bench Press + Assistance
WEDNESDAY - Front Squat + Assistance
THURSDAY - OH Press + Assistance
FRIDAY - Back Squat + Assistance
My sets and reps will stay the same as I’ve been doing but it’s spread out to 5 days instead of 3. This will be nice because he told me when he enters the gym, he puts his timer on for 45 minutes. This setup allows him to only use 3-5 exercises each session, but makes sure that the first 20-25 minutes are intense with the main lift.
I got a feeling that I’m about to get crazy strong over the next 6 months! This upcoming summer I think I’m going to shock my family and friends with how my body looks!
I wish I had a pool I could use to swim more. This guy’s conditioning is on a different level. He was telling me how college water polo players and wrestlers are probably the most conditioned athletes in the NCAA.
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