Yea you dont seem to pitch forward at all during the reps. I’ll keep that in mind for the next workout.
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Paused incline bench
8xbar
5x95
5x115
5x135
5x155
5x175
5x135 (extra long pause)
RDL
2x5x135
5x185
5x225
2x5x255
Rows
3x8x135
Lateral raise & bicep curl supersets x4
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@guineapig @kckfl349 what are your thoughts on using powerlifting shoes for front squats? They seem to be significantly cheaper than the olympic weightlifting shoes. Is it worth the difference in price?
Any particular shoes you guys recommend?
Anything with a heel should do. Doesn’t have to be 200 bucks. For me I squat all styles in heels and love treating myself but each to their own
Adidas, Reebok, Inov8, DoWin, Rogue, Nike only has top end stuff
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Went with the adidas powerlift 3.1. I figured I would eventually be back squatting again plus they’re relatively cheap at 135$ including taxes and shipping.
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I was gonna say I agree with @guineapig. I have some nike romaleos 3 and adidas powerlift. I specifically use the Olympic shoes for high bar and front squats and the power lifts as I get to a more comp specific type squat. You will be good with those.
Hmm that’s a strange one… aren’t the romaleos better than the powerlifts? They have a more solid heel for sure. Maybe a more steeply inclined heel but that’s a difference not an advantage either way?
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They’re betterdifferent in the sense that the angle of the heel is steeper. I don’t necessarily like it for more of a low bar style. The powerlifts have just about the right heel angle for my low bar style/ankle mobility. It’s all about your style and it’s hard to test without buying a pair
for testing, you could find a piece of something wedged, trying different angles…
EDIT I am not sure if this makes any meaning at all.
a piece of wood cut in the same angles as the different shoes, that way you could maybe feel which one suits you best.
@mortdk too late! Already bought the shoes 
Btw your cue of leading with the elbows in the front squat was a game changer for me. Took care of a lot of the pitching forward.
Front squats (could definitely them taxing the obliques)
5xbar
5x95
2x135
2x165
2x195
5x2x215
Paused bench
5xbar
5x95
5x135
5x165
5x190
3x215
Close grip TNG bench
3x8x135
Rear delt raise pyramid sets
Bicep curls 3 sets to failure
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Tough session today, really under-recovered but felt like it was time to get the ball moving far krocs deadlift program.
Set my max as 485 to be safe and the progression seems reasonable.
Kroc deadlift program week 1
340x5x5
Back feels beaten up. Going to do a lot of foam rolling and take EVERY deload in the program. I ran Coan Philippi back to back awhile ago, rushed the program the second time and barely improved. Fixing one mistake at a time!
Farmer walks 3 sets
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Sleep more (me too lol)
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I have the worst sleep schedule, so you may be onto something.
RDL (really focused on getting a good deep stretch in the jammies)
4x5x135
Bent rows
8x135
3x8x140
Paused incline press
5xbar
5x95
5x120
5x140
5x160
4x185 (strained my neck on the last rep)
5x135 extra long pauses
Rotator cuff work (did this a lot when I was pressing a lot and luckily had no issues with the shoulders)
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Finally decided on a full routine with a planned progression. 3 days a week and looks a lot like 5x5 madcow for bench and I’ve replaced back squats with front squats. For deadlift I’m following krocs routine. Starting things off light just to be safe.
Front squats
5xbar
5x95 (mid back seized up bigtime, I realized I’m arching too much here)
2x135
2x150
2x170
2x205
5x1x225
New powerlifting shoes came and the raised heel helped quite a bit with the front squats. Still trying to dial in the form and prevent all of these back & neck spasms.
Paused bench
8xbar
5x95
5x135
5x155
5x175
3x205
Close grip
135 amrap
Rear delt raise
4x12
Rotator cuff work
Shoulder dislocations for a few sets
Video of last front squat single:
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Nice to see the mobility/rehab work a part of training
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Yea pressing 3 times a week is definitely going to be problematic if I don’t do any of that good stuff. Its boring but it’s worked well in the past.
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It’s been a while since anybody did the crazy cow, did it in my early lifting days, did way to much and didn’t know what I was doing.
Maybe I’ll revisit it someday.
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Front squat
5xbar
2x135
2x145
2x165
2x195
5x2x225
Bench
5xbar
5x95
5x135
5x155
5x185
5x205
Drop set with 135 to failure
Rows
8x135
3x8x155
Rear delt raises 3 sets
Pullups to failure 3 sets
Deadlift technique work with ~295lbs
Shoulder dislocations
Week 2 of Kroc’s deadlift program
Deadlift
5x135
3x225
3x275
1x335
5x3x365
3x365 (belted)
Paused Incline Press
8xbar
5x95
5x135
5x155
5x170
7x135 tng
Pullups
2,4,6,6,4,2
Facepulls 4x8
Static barbell holds 4 sets to failure
2 minute plank
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