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Post by Cormac on Feb 28, 2018 11:12:04 GMT -5
Unless you are some kind of freak, your upper back will always be your weak link in regards to front squats. Your upper thoracic spine is not used to supporting the loads required to maintain an upright torso during the proper execution of the front squat and will tire much quicker than your legs and hips will. You know what happens when your upper back rounds forward while you are front squatting. That is why people who are serious about training front squats tend to do a lot of heavy doubles. Makes sense, after a certain point the challenge is more maintaining your upright posture and trying to keep the bar positioned properly, very rarely do you see anyone doing more than 8 reps on this exercise either. I could be wrong but this seems like one of the best exercises to increase the deadlift because it smashes the back, abdomen and to a slightly lesser extent the quads and it's much harder to over train than the dl.
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Post by 3speed on Feb 28, 2018 12:09:17 GMT -5
It is a very good assistance exercise for deads - more so for conventional style than sumo but it does help both.
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Post by Cormac on Mar 2, 2018 8:50:39 GMT -5
3/2
Pause squats 285 x 3,3,5.
stiff legs 185 x 15
DB chest supported rows 35s x 100 total reps
Cardio - crosstrainer x 5 mins hard.
Notes. First time doing regular squats in a while, treaded cautiously and added the pause to keep weight light. I also added in the 100 rep goal on upper back at the end of my session, when you work a desk job the more upper back work you can do in the gym the better to balance out posture.
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Post by Cormac on Mar 4, 2018 12:59:09 GMT -5
4/3
Seated overhead press 143 - 5 x 3
close grip bench 165 x 12 165 x 11
band pull aparts x 100
kettlebell curls - 4 x 10
skullcrushers - 3 x amrap
Notes. Reps have started dropping off in the overhead press but i'm just adding some more sets instead. Short term goal is to get up to triples at 155. Never a strong point of mine but i'll make sure I become a much better presser this year even if it means sacrificing in some other areas.
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Post by Cormac on Mar 5, 2018 9:07:14 GMT -5
3/5
Front squat 265 x 3 229 - 2 x 5
stiff legs 200 x 15
chest supported db rows 4 x 15
delt destroyer x 2
Crosstrainer x 5 mins hard, starting to get better on this.
Notes. Nice little pb on front squats yesterday, what's nice about this exercise is I haven't trained it seriously in years so making fresh gains right now is almost a weekly occurrence.
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Post by Ryan on Mar 5, 2018 11:49:26 GMT -5
hamstring should be mostly back to normal by now. No?
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Post by Cormac on Mar 5, 2018 13:00:48 GMT -5
hamstring should be mostly back to normal by now. No? It feels good, absolutely zero pain but I haven't tested it out with heavier deadlifts yet. I've been a little gun shy after pulling it twice. Perhaps this week I should start working up to 1 top set and add weight progressively each week until I start making new ground again. BTW have you got an opinion on block pulls over deadlifts from the floor? Perhaps harder to overtrain and lower chance of injury? Maybe i'm over thinking it.
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Post by Ryan on Mar 5, 2018 17:08:24 GMT -5
Keep the basics in mind. I am the master of overthinking myself, but what you need to keep focused on is how the injury occurred.
If it's a repetitive use injury (which this wasn't, I dont believe), then you need to focus on volume. If the injury was a single occurrence, then you need to focus on form. If the injury was single occurrence and then gets reinjured w/o volume entering the equation, then it's an issue of mechanics.
So just keep it simple, focus on moving the weight properly and even if there's reinjury, you'll know exactly why and how to make it heal quickly.
I only know this from my own trial and error (aka - stupidity...lol).
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Post by Cormac on Mar 6, 2018 11:12:53 GMT -5
Keep the basics in mind. I am the master of overthinking myself, but what you need to keep focused on is how the injury occurred. If it's a repetitive use injury (which this wasn't, I dont believe), then you need to focus on volume. If the injury was a single occurrence, then you need to focus on form. If the injury was single occurrence and then gets reinjured w/o volume entering the equation, then it's an issue of mechanics. So just keep it simple, focus on moving the weight properly and even if there's reinjury, you'll know exactly why and how to make it heal quickly. I only know this from my own trial and error (aka - stupidity...lol). I think if I prolong the ascent back to heavier weights i'll be less likely to re-injure as quickly this time. Perhaps starting back at 315 and just progressively adding a little, who knows maybe even the occasional deload (which admittedly I have never understood or tried on a regular basis). Above all is proper execution and use of the correct musculature. Its funny as soon as I started focusing on a proper set up instead of grip n rip my bar speed slowed immensely off the floor, i'm being punished for years of impatience lol.
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Post by Cormac on Mar 7, 2018 8:49:12 GMT -5
3/7/18
CG BENCH 45 X 20 90 X 8 130 X 5 175 X 4 198 X 4 211 - 2 X 4 185 X 8 185 X 7 185 X 6 155 x 10
db tricep extensions - 4 x 8-10
rear delt flies - 4 x 15
band pull aparts x 100
hammer curls - 2 x 10
Notes. Getting close to pb territory for me on close grip, full disclosure it's not a really close grip, my regular grip has my middle finger on the rings and with this closer grip my entire hand is inside the rings.
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Post by Cormac on Mar 8, 2018 9:02:39 GMT -5
3/8
Pause squats 292 x 3,3,5.
3 Inch block pull 315 - 2 x 5
chest supported rows - 4 x 10
Cross trainer x 5 mins hard.
Notes. A rather unremarkable training session, working on adding a little weight to the pause squat each week and got back into some more regular pulling. I decided on the block because it forces me to get very tight and I can't get the same leg drive as I would off the floor. Of course a very light weight to start back with, but I have something to build on now.
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Post by Cormac on Mar 12, 2018 8:40:04 GMT -5
3/10
seated overhead press 145 - 3 x 3 121 x 9
close grip bench 165 x 10 170 x 12 135 x 15
banded rows - 4 x 12-15
db tricep extensions - 4 x 6-10
notes. Getting in lots of reps and starting to scratch at new territory on overhead press.
3/12
Front squat 45 x 12 90 x 8 130 x 5 175 x 3 220 x 1 265 x 1 285 x 1 308 x 1 231 - 2 x 5
stiff legs 220 - 2 x 10
abs x 3 x 10
cross trainer x 5 mins and a new pb in terms of calories burned.
Notes. New pb in front squat, which i'm pretty happy about and probably more in the tank but the biggest issue is trying to keep the weight on myshoulders, when it gets heavy the weight almost shoots off as I explode out of the hole.
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Post by Ryan on Mar 12, 2018 10:57:51 GMT -5
The trick to front squat bar placement is keeping your elbows as close to forward-facing as possible and therefore upper arms as parallel with the ground as possible.
This is the only movement where I'll actually try to keep my chin up too because it seems to help with elbow placement, since it lets me force the bar back into my collar bone(s).
That said, I hate doing front squats. lol
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Post by Cormac on Mar 12, 2018 11:54:32 GMT -5
The trick to front squat bar placement is keeping your elbows as close to forward-facing as possible and therefore upper arms as parallel with the ground as possible. This is the only movement where I'll actually try to keep my chin up too because it seems to help with elbow placement, since it lets me force the bar back into my collar bone(s). That said, I hate doing front squats. lol I'm with you on that, I hate doing reps on front squats almost as much as I hate doing lunges ALMOST! LOL. I just need to get my hands on a safety bar, i'm satisfied with how far I have pushed my front squat for now, i'm not sure how much more I need to push front squats to help improve my other lifts at this stage, I probably need to get stronger in squat and deadlift again and revisit later.
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mg75
Junior Member
Posts: 70
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Post by mg75 on Mar 13, 2018 16:54:01 GMT -5
Congrats on the PB. I cannot get my arms in the rack position (shoulders and wrists are not that flexible) for fronties so I "cheat". Try these: www.amazon.com/Sting-Ray-Front-Squat-Stabilizer/dp/B0017DE16II do not remember paying that much for mine a couple of years ago, think I found them on sale or somewhere else. They work great, still need to keep your chin up and stay tight but atleast you are not worrying about the bar sliding around. I still want an ssb bar but have not been able to justify that expense/ addition to the home gym yet.
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Post by Cormac on Mar 15, 2018 8:33:37 GMT -5
Congrats on the PB. I cannot get my arms in the rack position (shoulders and wrists are not that flexible) for fronties so I "cheat". Try these: www.amazon.com/Sting-Ray-Front-Squat-Stabilizer/dp/B0017DE16II do not remember paying that much for mine a couple of years ago, think I found them on sale or somewhere else. They work great, still need to keep your chin up and stay tight but atleast you are not worrying about the bar sliding around. I still want an ssb bar but have not been able to justify that expense/ addition to the home gym yet. Thank you sir, anything that adds some more comfort and stability is good in my books. Now if I can just get the money together to buy a safety bar i'll really be in business lol
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Post by Cormac on Mar 15, 2018 8:40:31 GMT -5
3/14
CG Bench 45 x 20 90 x 8 130 x 5 175 x 4 198 x 4 214 - 2 x 4 214 x 2 switched to my comp grip for just this and paused it. (comp grip feeling very good at the moment, even after the previous volume this felt like an RPE9). 187 - 3 X 7 155 X 8
incline db extensions 30s - 4 x 8-10
rear delt flies 4 x 15
curls - 2 x 10
I also did band pull aparts in between the majority of my bench sets so probably over 100 extra reps for upper back there alone.
Notes. I'm happy that this closer grip bench is starting to help my comp grip. I could feel when I switched to my stronger set up that I had more grinding power through the middle of the lift. I guess the closer grip isn't super narrow but my hands are inside the rings and because it's similar to my regular grip but more difficult it's helping out the comp grip alot.
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Post by Cormac on Mar 16, 2018 8:46:33 GMT -5
3/15
Pause squats 308 - 5 x 2
block pulls 320 - 2 x 5
abs x 10,10,10
Crosstrainers x 5 minutes couldn't quite equal Sundays cals burned but conditioning is definitely getting better
Notes. Pause squats moved at a decent speed, I decided to go with doubles instead of triples and was able to bump the weight up as a result. Training is slowly but surely moving in the right direction again.
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Post by Cormac on Mar 19, 2018 8:41:52 GMT -5
3/17
Squat 45 x 12 90 x 8 130 x 5 175 x 3 220 x 3 265 x 2 308 x 1 352 x 3 308 x 8
cg bench 165 x 10 176 x 11.65555
chest supp rows - 3 x 12-15 ss band pull aparts - 3 x 20
Notes. I worked up to a heavy set of 3 on squats and decided not to push for more reps on the day. I haven't squatted a lot recently except for front squats and I'll need a couple more weeks to start building the strength back up. I might also start making it a habit to do an amrap on my back down set. My belt was a little too tight for the backdown and i lost air after 6 reps.
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Post by Cormac on Mar 21, 2018 8:47:45 GMT -5
3/20
CG Bench 45 x 20 90 x 8 130 x 5 175 x 4 198 x 4 216 - 2 x 4 comp grip paused 216 x 2 comp grip 2 sec pause 227 x 1 231 x 1
back off close grip 189 x 8 189 x 6 189 x 5 155 x 10
I did band pull aparts in between most sets of bench so probably 150 extra reps of back work.
Db triceps extensions 30s x 10,8,8
Banded rows with v grip - 4 x 15
barbell curls - 3 x 15
Notes. I keep saying it but close grip has been the missing recipe in my training for quite a while, the bench stroke is quite a bit longer so my triceps are under tension for longer. Another realisation I have come too is I just haven't been eating enough food to fuel gains this past year. Typically in the past my best gains came while I was in a caloric surplus and I stall out badly when I don't eat enough. Now I just need to find a balance between eating enough on gym days without putting on a ton of useless bad weight.
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Post by Cormac on Mar 22, 2018 8:44:10 GMT -5
3/21
Pause Squats 320 - 5 x 2
Block pulls 330 - 2 x 5
med ball hamstring curls - 2 x 10 abs - 2 x 10
Cardio - Ran for 1 mile outside. My cardio is pretty bad but I plan to keep the distance short and just improve how quickly I run it.
Notes. Pause squats feel great right now, certainly the most weight I have moved with this exercise to date. I'm enjoying using close variations of the main lift and making progress on these. Strangely enough the block pull is at a height I find challenging, I can't get much leg drive and generally I don't feel really strong from that starting position, so my intention is to work this up as heavy as I can.
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Post by Ryan on Mar 22, 2018 8:49:04 GMT -5
Be careful though with using pause squats without also squatting normally. If pauses take up a larger part of your training then regular squats, you can start to lose some of your instinct for rebound at the bottom, and also lose your feel for where the bottom actually is. Use them for sure (I do too), but just remember: there's a time and a place, and the main lifts are still the main lifts to be trained.
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Post by Cormac on Mar 22, 2018 9:30:07 GMT -5
Be careful though with using pause squats without also squatting normally. If pauses take up a larger part of your training then regular squats, you can start to lose some of your instinct for rebound at the bottom, and also lose your feel for where the bottom actually is. Use them for sure (I do too), but just remember: there's a time and a place, and the main lifts are still the main lifts to be trained. I would like to avoid that at all costs, i'm only pausing with the intention of increasing my regular squat. Without the safety bar I can't regular squat twice every single week, some weeks are ok others are more painful, so I have been mixing up front squats , pause squats and comp squats and managing to stay somewhat pain free (at least enough that I can bench without shooting pain). Maybe I should be hitting up doubles and triples on my comp squat and sprinkle in some pauses on back down sets. I have been enjoying hotting some training pr's with these close variations as my main lifts have stalled out a lot this year so it's fun to see progress but I need to not lose sight of the goal either.
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Post by Ryan on Mar 22, 2018 15:02:48 GMT -5
Ok, well there's really no danger in doing things the way you're saying (as long as you're not substituting an assistance movement for a main movement for wks on end).
And all things considered, since we're talking about long term goals, whatever will keep you moving forward during times when you're not 100% is better than the alternative, which might be not squatting at all.
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Post by Cormac on Mar 26, 2018 8:38:41 GMT -5
3/23
Seated overhead press 155 - 3 x 2
132 x 6,5
Close grip bench 176 - 2 x 8 176 - 2 x 7
Face pulls x 100
tricep cable extensions - 4 x 15
barbell curls - 3 x 15
3/25
358 X 3 315 X 5 265 X 8
Stiff legs 285 - 3 x 5
lat pull downs - 4 x 15
Notes.
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