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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Yev33 on October 17, 2011, 10:44:26 AM
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Started this training cycle a couple of months ago with 275 for 4 and 315 for a single.
Hoping to get 315 for 4-6 by the end of december.
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Looking strong!
Excellent depth!
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Thank you sir!
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Thank you sir!
You bet, man......Keep up the hard work!
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pretty good. I gotta get doin those front squats when I get back.
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Nice work Yev, pretty good form with a heavy weight.
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It appears after the first rep the bar rolled on you, shifting the weight onto your front delts and arms, I think you need to keep your elbows up more to stop that. Good depth though.
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Thanks guys.
Keeping the bar in place can be tough on the later reps, actually on the fourth rep it rolled on me. It's mainly the upper back that gives out, making it more difficult to stay upright. Once the upper back goes out I can't keep my arms up anymore.
When I do them in the 8-12 rep range I really feel my upper back working to stay in position.
Despite all this though, my quads feel fried at the end.
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My advice, since I was able to to front squats with 3 plates for like 6-7 reps..
Always perform them in every leg workout. Dont ditch it for back squats, always front. you will get stronger..
As soon as I focused on another exersice...back squats for exampple, ive lost all of my strength in fronts.
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My advice, since I was able to to front squats with 3 plates for like 6-7 reps..
Always perform them in every leg workout. Dont ditch it for back squats, always front. you will get stronger..
As soon as I focused on another exersice...back squats for exampple, ive lost all of my strength in fronts.
I alternate two lower body workouts.
First one is:
Deadlifts
Leg Press
Standing Calf Raises
Hanging Leg Raises
Second one is:
Front Squats
Reverse Lunges
Single Leg Ham Curls
Seated Calf Raises
Incline Crunches
My progress has been good, started the cycle with deads at 410 for 4 and 455 for a single. Last deads workout got 430 for 5, and by december looking to get 450 for 4-6 and see how many I can get with 500. And hopefully around this time get 315 front squats for 4-6 as well.
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Nice squats bro!! :)
My advice = tape your wrists and do them holding the bar in the clean position at your upper chest/throat area.............keep elbows nice and high,enjoy the extra reps you will get!!
(http://www.t-nation.com/img/photos/06-059-training/Power-Clean.jpg)
(http://4.bp.blogspot.com/_2h3XEVtWBPo/TTn2NeRD-0I/AAAAAAAAAV0/u1SSxEzxDUw/s1600/catch.jpg)
(http://www.straighttothebar.com/images/posts/061004_frontsquat.jpg)
Don`t forget to tape or wrap your wrists.
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Nice squats bro!! :)
My advice = tape your wrists and do them holding the bar in the clean position at your upper chest/throat area.............keep elbows nice and high,enjoy the extra reps you will get!!
(http://www.t-nation.com/img/photos/06-059-training/Power-Clean.jpg)
(http://4.bp.blogspot.com/_2h3XEVtWBPo/TTn2NeRD-0I/AAAAAAAAAV0/u1SSxEzxDUw/s1600/catch.jpg)
(http://www.straighttothebar.com/images/posts/061004_frontsquat.jpg)
Don`t forget to tape or wrap your wrists.
I have tried the Olympic clean grip for front squats before, but I would seriously need to work on my wrist flexibility ( can barely get one finger under the bar with the clean grip ). So I have been going with the BB hands across the bar grip. I have also tried using the wrist straps trick of wrapping the wrist wraps around your hands and the bar when using the clean grip, the hands across the bar always felt the most comfortable though.
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Tape my friend. :)
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Tape my friend. :)
If I go to the Oly clean grip I will definetely give it a try.
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Nice squats bro!! :)
My advice = tape your wrists and do them holding the bar in the clean position at your upper chest/throat area.............keep elbows nice and high,enjoy the extra reps you will get!!
(http://www.t-nation.com/img/photos/06-059-training/Power-Clean.jpg)
(http://4.bp.blogspot.com/_2h3XEVtWBPo/TTn2NeRD-0I/AAAAAAAAAV0/u1SSxEzxDUw/s1600/catch.jpg)
(http://www.straighttothebar.com/images/posts/061004_frontsquat.jpg)
Don`t forget to tape or wrap your wrists.
Great advice wes...im gonna tape my wrists and try this grip next time..
by taping...are wrist wraps ok for this?
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No dis to anyone, but: Again...why would you want, or need, to tape the wrist?
Not going to make it easier or the wrist more flexible. The more you practice the hold on shoulders part, the more flexibility will be gained. The triceps (and including the whole shoulder girdle & upper back) here are very important and are being stretched also. The higher the elbows are held, the more of a tricep stretch. Once getting adjusted to the exercise, the bar/weight will cradle it's self on the delts/upper chest. But it all depends on the height of the elbows and the stretch of the triceps. All in all, it's a pretty rock solid position for the bar. It's not the wrist so much, as it is the triceps.
A few lifters will hold the arms out (usually around 90 degrees at the elbows) with the hands out & away from the bar. Or crisscross the hands, with the fingers lightly touching the bar, if at all. People find their own style to what suits them. Some use straps or a towel, wrapped around the bar, and held with the hands. But still with the elbows high up. I believe there is a device designed to fit the bar, to help with front squats.
When front squatting with 400 to 500+ , the bar seems to settle in better and lifters find the exercise more natural to preform. I ,and others, find this true from experience. Good luck.
SideBar: As with this exercise, the elbows are a key factor factor in performance, and getting the most out of the effort. Include benches, shoulders (lateral raises, etc), lats work and many others, in all of this. Even triceps & biceps focus.
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No dis to anyone, but: Again...why would you want, or need, to tape the wrist?
Not going to make it easier or the wrist more flexible. The more you practice the hold on shoulders part, the more flexibility will be gained. The triceps (and including the whole shoulder girdle & upper back) here are very important and are being stretched also. The higher the elbows are held, the more of a tricep stretch. Once getting adjusted to the exercise, the bar/weight will cradle it's self on the delts/upper chest. But it all depends on the height of the elbows and the stretch of the triceps. All in all, it's a pretty rock solid position for the bar. It's not the wrist so much, as it is the triceps.
A few lifters will hold the arms out (usually around 90 degrees at the elbows) with the hands out & away from the bar. Or crisscross the hands, with the fingers lightly touching the bar, if at all. People find their own style to what suits them. Some use straps or a towel, wrapped around the bar, and held with the hands. But still with the elbows high up. I believe there is a device designed to fit the bar, to help with front squats.
When front squatting with 400 to 500+ , the bar seems to settle in better and lifters find the exercise more natural to preform. I ,and others, find this true from experience. Good luck.
SideBar: As with this exercise, the elbows are a key factor factor in performance, and getting the most out of the effort. Include benches, shoulders (lateral raises, etc), lats work and many others, in all of this. Even triceps & biceps focus.
So which hand position would you recommend for the maximum performance on front squats? thanks.
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Meso-Z: The basic fingers on the bar, with the main attention on the elbow height. Even can use just the bar and practice setting it on the cradle of the shoulders/upper chest and raising the elbows as high as you can. Good warm-up for people not use to the exercise. Another good warm-up is doing a couple sets of light straight arm pullovers, which is an excellent tricep/shoulder/chest/upper back stretch.
If you want to try different hand placements later, than help yourself. But should learn the basic's first. Like anything else in training.
Good Luck.
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Meso-Z: The basic fingers on the bar, with the main attention on the elbow height. Even can use just the bar and practice setting it on the cradle of the shoulders/upper chest and raising the elbows as high as you can. Good warm-up for people not use to the exercise. Another good warm-up is doing a couple sets of light straight arm pullovers, which is an excellent tricep/shoulder/chest/upper back stretch.
If you want to try different hand placements later, than help yourself. But should learn the basic's first. Like anything else in training.
Good Luck.
Thanks..im going to try this tomorrow. :)
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I alternate two lower body workouts.
First one is:
Deadlifts
Leg Press
Standing Calf Raises
Hanging Leg Raises
Second one is:
Front Squats
Reverse Lunges
Single Leg Ham Curls
Seated Calf Raises
Incline Crunches
My progress has been good, started the cycle with deads at 410 for 4 and 455 for a single. Last deads workout got 430 for 5, and by december looking to get 450 for 4-6 and see how many I can get with 500. And hopefully around this time get 315 front squats for 4-6 as well.
pretty good and simple workout...
mine are a little bit similar
tuesday = full squat - stiff legged dl - lunges.
friday = deadlift - front squat.
bread and butter style but really efficient.
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pretty good and simple workout...
mine are a little bit similar
tuesday = full squat - stiff legged dl - lunges.
friday = deadlift - front squat.
bread and butter style but really efficient.
Absolutely, no need to do a bunch of excercises that will do nothing for your progress and only hurt your recovery.
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No dis to anyone, but: Again...why would you want, or need, to tape the wrist?
Not going to make it easier or the wrist more flexible. The more you practice the hold on shoulders part, the more flexibility will be gained. The triceps (and including the whole shoulder girdle & upper back) here are very important and are being stretched also. The higher the elbows are held, the more of a tricep stretch. Once getting adjusted to the exercise, the bar/weight will cradle it's self on the delts/upper chest. But it all depends on the height of the elbows and the stretch of the triceps. All in all, it's a pretty rock solid position for the bar. It's not the wrist so much, as it is the triceps.
Very true jpm,but I have found ,in my case anyway,that taping wrists because of the lack of wrist flexibility really helped ease the pressure/pain on my wrists.
Once I got accustomed to the exercise,I could do it without the aid of the tape.
I guess what I`m trying to say is that it offered me some support until I didn`t need it.
I know I could have just done exercises to increase wrist flexibilty,but I didn`t want to wait to use heavy poundages. :)
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i used to do these the old hands crossed way..... used to strap my hands to the bar tho, awcward to strap to the bar, but effective..
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Thanks..im going to try this tomorrow. :)
Great advice wes...im gonna tape my wrists and try this grip next time..
by taping...are wrist wraps ok for this?
Tape gives more support bro.
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Absolutely, no need to do a bunch of excercises that will do nothing for your progress and only hurt your recovery.
Nothing fancy, just put more weight on the bar month after month and leg and back will grow...
I read ton's of article and for dl and squat and with my personnal practice i think recovery of the lower back is the key, legs can tolerate a huge amont of work (squatting hard running etc), but lower back can burn out very quick and recovery of the lower back is the key for progress in dl and squat.
So i am very careful about it, and i generally do a light friday workout every 3 week.
lunge hit the leg from a different angle, stiff legged dl is a good assistance for squat and dl and front squat is indispensable...
Form should be perfect in squat and dl and i never hesitate to do a light workout if i feel i'm not "on it".
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pretty good and simple workout...
mine are a little bit similar
tuesday = full squat - stiff legged dl - lunges.
friday = deadlift - front squat.
bread and butter style but really efficient.
after reflexion it's a little bit westside style, stiff legged mimic regular dl and front squat mimic squat but in a lighter way.
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Nothing fancy, just put more weight on the bar month after month and leg and back will grow...
I read ton's of article and for dl and squat and with my personnal practice i think recovery of the lower back is the key, legs can tolerate a huge amont of work (squatting hard running etc), but lower back can burn out very quick and recovery of the lower back is the key for progress in dl and squat.
So i am very careful about it, and i generally do a light friday workout every 3 week.
lunge hit the leg from a different angle, stiff legged dl is a good assistance for squat and dl and front squat is indispensable...
Form should be perfect in squat and dl and i never hesitate to do a light workout if i feel i'm not "on it".
Great Post!
I couldn't agree more.
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I remembered this thread from several years ago and figured I would revisit it.
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Good lifts
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I remembered this thread from several years ago and figured I would revisit it.
Nice.
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Yes the small of the back is of extreme importance.
GoodMorning's have shown to be a prime movement for the development of the total chain of rear muscles, from the upper traps down to the calves and ankles. Another version is sitting on the edge of a bench (bolted to floor of course) and doing GM's that way. More of a direct focus on that lower hinge of the lower back and hip structure. Powerful abs can also be a great help with squatting, front or regular, they assist to stable that lower back. Weaker abs may also have a bearing on some lower back problems when squatting.
SLDL's are similar but not quite the same as GM's. Adding a shrug motion at the top position, each rep, is done by some men. With regards to the GM's and SLDL's, I would favor the Romanian DL over both...just my view and results I get. By all means, do what gives your individual best results.
Just to note: Seem many Olympic lifters (some in the lighter classes ((87kg down)) do reps/sets with squat cleans from 300 to 400 plus in regular workouts. Some going down to the lowest point possible. Much more when bar is taken off a rack. Front squats, excellent way to develop that teardrop affect on the legs.
Good Luck.
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Thanks guys.
I am trying out a 5x5 variation that I came up with. It consists of 5 week cycles and has been working well. This training cycle I focused on standing overhead press and front squats. Added about 10% to each lift and did about 5% over my previous best in both lifts. I started the training cycle with 300lbx3 with a belt. Four weeks later got 300lbx5 without a belt. After 5 weeks got 315x4 with a belt. And after 10 weeks got 330lbs x 3.
I have also been working on front squatting with a clean grip. I am getting more and more comfortable with it and can use it for heavy singles or multiple rep sets with lower weights. The training session where I hit 330x3 I was able to go up to 265x2 with the clean grip before the bar started to slide a little, so then I switched to the arms crossed version. It's not really an issue on singles from what I have tried so far but more on multiple rep sets with heavier weights. I am getting better with it though and hopefully will get to the point when it's the only way I will front squat.
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;D
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;D
Who is the guy in the top picture?
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The cross over hand placement was once very popular among BB'ers. Pretty easy, once getting use to it and the bar will tend to be a solid position. A little beef on the front of the shoulder girdle and upper pecs can make it even more of a solid position. Not really a grip at all, because the bar is cradled rather than held.
Seen a few who would even hold their arms straight ahead, from that cradle position, more like a 45/90 degree angle. Though that can be tiring for the arms after a few higher reps. Tried both positions without any problems. Seems almost natural in a way...to me anyway.
BB'ers have place their heels on a 2X4, BB plates, etc to throw the main influence on the lower quads to get that tear drop effect. Olympic lifters will have raised heels on their lifting shoes/boots for better balance when going into the extreme low position of the squat cleans or for most training sessions. These raised heels also help BB'ers retain their balance and this way actually seems to add a certain degree of power to the lift.
Raise heels tend to product less stress on the low back for a lot of guys, for either front or regular squats.
Good Luck.
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Never was able to hold a bar with that akward position... I do my front squats with a pair a dumbells which are a pain in the ass to get up there