My current program was based on this thread: How to Integrate Front Squats? where Jim suggests to do Front Squats using any combo.
I used 5 PRO for this reason:
“With front squats, your ability to keep the bar racked will be the limiting factor in an attempt at a long, heavy set–in other words, your legs aren’t really going to get worked that well. IMO, front squats should be done either in heavy sets of 5 or less reps (maybe even 3 or less), or much lighter sets into the teens/twenties for finishers/conditioning. In that middle ground (5-10 reps or so), you’re simply going to lose the bar before your legs are really fatigued.”
I used them mainly for core strength and additional quad work. 5 PRO worked great up to this point. Usually, I do not Front Squat more than my current body weight, so to call them heavy in comparison to low bar back squats would be a mistake. Heavy on core - yes.
I am not familiar with anchor/leader termenology, but will do more reasearch on that.
Currently I am doing
Squat 531 + FSL 3x5
Bench 531 + FSL 5x5
Rows (supersetted with main lifts)
Deadlift 531
Press 531 + FSL 5x5
Front Squats 5 PRO
Pullups (supersetted with main lifts)
I want to try (just to clarify):
Squat 531 + FSL 3x5
Bench 531 + FSL 5x5
Rows (supersetted with main lifts)
Deadlift 531
Press 531 + FSL 5x5
Front Squats 5 PRO
Pullups (supersetted with main lifts)