Yeah it’s not feeling too bad to be honest.
I’m enjoying the change.
Are you using cross arms or front rack ?
Front rack. Cross arms is too weird.
I agree, I have never been able to get used to cross arms. Front rack is seriously uncomfortable for me but its the only way I can do them.
2 Likes
Yep, same. Just can’t squat confidently with the cross-arms. At all. I’m actually quite surprised with how im progressing with them. The Lat/Tricep insertion stretch is doing wonders.
My actually warmup for a front is as follows:
Leg extensions first up.
Overhead press with the empty bar with a full reaching stretch at the top of each rep for 8-10 reps.
Then down on the floor to lean over the bench for the tri/lat stretch. It’s said to use a 5-10lb bar…I’m using the 7.5kg/15lbs Ezy curl bar for it. And it still feels too light. Often grabbing whomever is walking by to gently push down on my upper back to stretch it harder haha.
Then I use the barbell for 10 wrist curls. Into 10 bicep curls with hard squeezes.
Then onto the front squat position easily.
My abs are copping a hammering from the front squat position too. Such is the bracing required to maintain said position.
Time to start doing some ab wheel rollouts.
No. (4characters…).
1 Like
Leg Extensions:
10x20
30x20
ALLLLL of the regular stretching and stuff.
Front squat:
20x1
20x1
20x1
60x1
80x1
90x1
100x1
100x1
90x3
Press:
20x10
40x6
60x3
70x3
60x3
60x3
60x3
45x5
45x5
4 Likes
2 biscuit front squat. Nice work Wisey, now on to 3.
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Thank you men.
Nice to use this week to get accustomed to the movement and position. If I get time tomorrow morning I’ll hit one more practice session, with the aim of hitting 105x1, 95x2-3 as the minimum offering. Also plan to hit a block pull single and some bench.
Then I’m off to the city for the weekend. Back Sunday night. Rest up, and hopefully ready to put in a little more effort Monday.
1 Like
We back people.
98% over the flu…
Had a weekend away with the fam. Now we back training!
Front squat:
20x1
20x1
60x1
60x1
60x1
80x1
95x1
105x1@9
90x4@8 - PB. As sad as that is. Lol. The beauty of an unpracticed lift.
Deadlift:
20x5
70x2
110x1
150x1
180x4
180x4
180x4
180x10@8
Close Grip Bench:
20x10
60x6
80x6
90x6
90x6
90x10
V-handle Rows:
52x10
61x20@7
61x17@7
Obviously too light haha. Up 9kg(1 machine plate) next session. Lats were lit up though.
Battled a headache.most.of the session due to I think tight traps. Had the 28kg Daughter riding on my shoulders for quite a few decent efforts periodically accross the weekend. I racked up a minimum of 15k steps every day for the 3 days we were away…it’s a bit much for her little legs lol. She still made 20k most days with a few Park visits and such. Little warrior.
Until next time!
https://www.instagram.com/p/CevMyHmrPr2/?igshid=YmMyMTA2M2Y=
5 Likes
Front Squats:
20x2
60x2
80x1
95x1
105x1
110x1 PB
100x2 PB
PB’s referring to current. Being that I havnt don’t front squats with meaning for like 8 years lol.
Easy one today. Did a few sets of super light bench and v-bar rows while my mate was training to get the blood in the there. Pretty sore from yesterday.
3 Likes
Nice work sir. Front squats for you and good old burpees for me.
1 Like
Hard into the stretching today. Upping that frequency to two sessions not including the pre-front squat routine.
This is a video I’ve taken a lot from…everything is simple and effective. Very Russian. Very good.
So the external rotation stretch, and then stretch he uses with the barbell under his chin form the most of what I’m doing in the extra two sessions. I always find these two stretches are what seems to fire up that rack position when I train.
I also add 10 overhead presses with a Full stretch at the top of the ROM. Seems to help a bit too.
I think all the benching over the years has really bound it all up. But it’s coming free reasonably easily…my aim is to get to a full grip on the bar. Currently have three fingers wrapped about 3/4 the way around the bar. Not bad… started out with 2 fingers barely holding any of it. Lol.
I’m not noticing much in the way of fatigue from these squats, seeming Way less demanding on the system than regular Squatting. The lower weight helps for sure…but I’ve down periods like this with the back squat using a medium load and it’s still punishing. So this is good.
Ideally I get good enough at this movement that I can use it for more volume also.
Goals for the remainder of the year include a 150kg front squat. 100kg x 10+ reps. 125 for a solid set of 5. By this point, it will have become a far more effective movement.
5 days a week for now might be the go.
2 Likes
Front squat:
20x2
20x1
20x1
60x1
60x1
80x1
95x1
105x1
105x1
Bench:
20x10
60x6
90x3
90x3
102.5x5
102.5x5
102.5x5
102.5x9
3 Likes
Nice work on that bench +set mate. I hit 14 on mine but with less weight than you.
I should have had more mate. Power is down
Knee pain today. Weird pain. Like a super tightness in the Back of the knee. My good knee at that…So no front squats - not unhappy about that hahaha.
Got some blood into the joint to try and help. And it helped alot.
Leg Extensions:
10kg x50
20kg x50
30kg x30
40kg x30
Felt almost normal after the last set.
Did same for me elbows.
Ezy Curls:
20kg x 20
20kg x 20
30kg x 15
A rehab kind of day. Happy. I dont think im ready for a return to daily training in any case. Maybe this is what i do with the days between the weights stuff moving forward- Low impact, helpful things. Enough to scratch the itch, without adding any real fatigue (for now).
I’ve got the 3rd strength session tomorrow arvo, then conditioning @simo74 style on saturday morning with the sandbag, burpees and the jump rope. Try and build a habit out of it.
4 Likes