I’ve been doing back squats for my 5/3/1 since january 1, and today I switched them with front squats to start cycle 5. I thought it was great; i’m almost 6’3" and have really long femurs. front squats felt way better on my low back/knees.
i switched to front squats for the bbb (still do back squats for the money sets), hoping to strengthen my back since you hold the weight at a different angle. Its working wonders, and my deadlift is going up fast. note that am only 6’ and have a 30" inseam, so I don’t have our lever challenges.
And in the end, isn’t everything else really just accessory work for the deadlift anyway?
Quote of the week (in regards to a military press sticking point): “Nothing lame either like isometrics or some gay ass lift like partial standing romanian goat curls.” Hilarious.
Quick question, just to be sure I’m not doing it wrong. On your last set, you are supposed to get as many reps as possible; this means:
A) getting eg. 7 reps, trying the 8th and failing halfway;
or
B) getting 7 reps, and finish the set since you’re not sure you’ll be getting the 8th;
I’ve always gone with B, but recently this doubt came to my mind…
Go for option B
[quote]Boffin wrote:
Go for option B[/quote]
Yeah, I’ll definitely stick with it; thanks, man!
[quote]Boffin wrote:
Go for option B[/quote]
Agreed. Definitely B.
Front Squats as 5-3-1 exercise: 5lb or 10lb increases? (if you’re only front squatting around 245lb)
[quote]fabiop wrote:
Quick question, just to be sure I’m not doing it wrong. On your last set, you are supposed to get as many reps as possible; this means:
A) getting eg. 7 reps, trying the 8th and failing halfway;
or
B) getting 7 reps, and finish the set since you’re not sure you’ll be getting the 8th;
I’ve always gone with B, but recently this doubt came to my mind…[/quote]
Another vote for Option B. Grinding reps are NEVER good. And I seriously mean NEVER.
[quote]ros1816 wrote:
Front Squats as 5-3-1 exercise: 5lb or 10lb increases? (if you’re only front squatting around 245lb)[/quote]
Still 10 pounds. While the weight is lower than a back squat, you can still front squat (once you get used to it) a shit load of weight. I actually think Front Squat is better than the Back Squat in 5/3/1 for most people because your back gets a bit of a rest. Back squats + DL’s in one week just kills peoples backs and wears them out. Plus ATG Front Squats build killer quads.
[quote]ros1816 wrote:
Front Squats as 5-3-1 exercise: 5lb or 10lb increases? (if you’re only front squatting around 245lb)[/quote]
I have been wondering this myself. I would think 5lbs as front squat is usually inbetween military press and bench press as far as weight is concerned and both of those exercises increase by 5lbs.
According to Jim, progress front squats by 10 lbs, cleans by 5 lbs. This surprised me because I had expected to progress cleans like a lower body lift.
what kind of stance do you guys use on front squats? i’m just this cycle switching from back squats, so i’m still figuring the little things out. i’ve usually been going about shoulder width, toes a little out?
should i go wider?
[quote]UFgator11 wrote:
what kind of stance do you guys use on front squats? i’m just this cycle switching from back squats, so i’m still figuring the little things out. i’ve usually been going about shoulder width, toes a little out?
should i go wider?[/quote]
If I’m not shoulder width, then I’m a tad outside. My front squat isn’t impressive though. I feel really strong and comfortable here. I might bringing my stance in to recruit the quads more. Still unsure.
[quote]PB Andy wrote:
[quote]fabiop wrote:
Quick question, just to be sure I’m not doing it wrong. On your last set, you are supposed to get as many reps as possible; this means:
A) getting eg. 7 reps, trying the 8th and failing halfway;
or
B) getting 7 reps, and finish the set since you’re not sure you’ll be getting the 8th;
I’ve always gone with B, but recently this doubt came to my mind…[/quote]
Another vote for Option B. Grinding reps are NEVER good. And I seriously mean NEVER.[/quote]
During week 2 (sets of 3+) of current cycle I’ve grinded a couple of reps on each major lift…as a result, on week 3 (5-3-1) I’m getting on average 2 less reps than expected. A lesson to learn, I guess ! On the upside, I’m still getting 5-6 reps, so not really a big deal, after all 
Ok fellow 5/3/1’rs I’ve been MIA for a while now so all of you will never have seen me post before, anyways i’ve been hitting the program for just over 12 months and everything has gotten stronger… thats right apart from the mother fucking benchpress, Squat and DL crazy strong, MP which was by far my worst lift has even dramatically improved. Now onto the bp, I’ve read elitefts many times and trolled my little white irish arse through this good damn site but can’t find anything that will remotely improve my bench. I’ve gained alot of weight, changed to 3 times per week, picked my battles sensible on all lifts ( and had great success) apart from bp, not gone crazy on assistance lifts kept it basic and nothing, I’ve even moved north of VAG and all lifts are still imrpoving apart from the fucking BP. So I’m appealling to all ye lads (and his royal awesomeness JW!) out there who’ve overcame this shite to pass on there words of wisdom as the best people to ask are the ones who’ve already done it
cheers in advance
Disgruntled Irish person!
Ps. Sabbath havent even helped me for feck sake
or you could deload and recalculate the weight to something more appropriate. you could also just bench once per week like it says in the ebook.
[quote]ros1816 wrote:
Front Squats as 5-3-1 exercise: 5lb or 10lb increases? (if you’re only front squatting around 245lb)[/quote]
My TRG max is 220lb for fSQ and I’m going up 2.5kg (5.5lb)
[quote]irishlifting wrote:
Ok fellow 5/3/1’rs I’ve been MIA for a while now so all of you will never have seen me post before, anyways i’ve been hitting the program for just over 12 months and everything has gotten stronger… thats right apart from the mother fucking benchpress, Squat and DL crazy strong, MP which was by far my worst lift has even dramatically improved. Now onto the bp, I’ve read elitefts many times and trolled my little white irish arse through this good damn site but can’t find anything that will remotely improve my bench. I’ve gained alot of weight, changed to 3 times per week, picked my battles sensible on all lifts ( and had great success) apart from bp, not gone crazy on assistance lifts kept it basic and nothing, I’ve even moved north of VAG and all lifts are still imrpoving apart from the fucking BP. So I’m appealling to all ye lads (and his royal awesomeness JW!) out there who’ve overcame this shite to pass on there words of wisdom as the best people to ask are the ones who’ve already done it
cheers in advance
Disgruntled Irish person!
Ps. Sabbath havent even helped me for feck sake[/quote]
Here’s what worked for my bench:
Deadlift 5/3/1
Kroc Rows w/ 100s
Weighted Pull Ups
Bench 5/3/1
Bench BBB 5x10@135
Seated Row 5x10
Curls 2x10
squat day whatever
OHP 5/3/1
5x10 BW Pull Ups
4x10 Weighted Dips
2x10 Curls
I feel like the BBB worked wonders for technique and how to strain against the weight. Following that up with the Seated rows got my lats to work in that same plane of motion. And you can see I was doing plenty of upper back work (pulls ups, deadlifts, kroc rows) and of course, dips. Hope this helps.
[quote]UFgator11 wrote:
what kind of stance do you guys use on front squats? i’m just this cycle switching from back squats, so i’m still figuring the little things out. i’ve usually been going about shoulder width, toes a little out?
should i go wider?[/quote]
Like this… of course, it depends on your levers, but with front squats, use some Oly shoes and shoulder width stance, and squat DOWN, not back, regardless of what the powerlifters want to tell you, haha.