Adarq.org

Quote from: LanceSTS on November 17, 2012, 01:02:47 pm

  Looks good vag, very nice!  How did they feel?

Thanks Lance!!!
They felt great: Very natural and smooth, torso staying upright without having to cue it, achieving full depth very easy. Loved them!
On the other hand, at the last 2 sets ( 60 and 70 kg ) bar felt uncomfortable to stabilize on chest/shoulders.

That's how they looked too. Did you feel your legs loaded? That's the holy grail. Am impressed to see you have such good form straight away. FS fits you like a glove. Made my day!

Nice squats.  It's hard to keep focus on front squat and back squat while cutting but this is what I have been doing for awhile. 

Warm up with front squats, triples up to one or two challenging but not impossible work sets for front squats.   Then switch to back squat and do higher-volume paused reps until I hit a rep goal. 

Thanks. I've been doing FS first and then BS 2nd, it works ok except on the heaviest FS day I am too fried to attempt BSs afterwards. But on volume days i've been doing ok with FS first and then BS last, similar to what you do.

For example if I am going to work with 315 (which is about a 6-7rep max for me in fsq): Front squats:  3x135, 3x225, 3x275, 3x315, 3x315 THEN switch to paused back squats:  5-10x315 until I hit somewhere between 20-40 reps.   

I like that mindset of picking a weight, sticking with it until you've mastered it (got the rep goal), before adding more. I still have this awful habit that I picked up from my introduction to weights where I try to linearly progress thru workouts every time, but I really need to give that up and allow form and mastery of a weight should dictate when to progress, not some idealised progression scheme.

That might be a bit volume intense, but I really like using the front squats for ramping so the movement pattern doesn't get old, but limiting the heavier sets you are not too fried for your back-squat.  I've cut around 10 lbs and been able to keep this up while raising my reps/set in the backsquat.   A fair compromise.

I like the suggestion. Until now i've been working w/ Lance's advice a while back to do volume (~30-40reps) which I took to mean 30 reps with FS and then 30 reps with BS - meaning I was doing close to 50-60 reps on my high volume days. Then on medium volume days i was getting about 40 reps total, and the heaviest/low volume day, i've been doing heavy singles for a total of about 20 heavy reps. But recently the FS singles have gotten so heavy that BS singles have become difficult afterwards.

Thanks for stopping by, always a pleasure to hear your thoughts on training.

Quote from: entropy on November 16, 2012, 08:52:52 am

hey lance or andrew can you give me some tips for how to schedule fs and bs w/o grinding myself into dust? Atm i do the following program while reversehypertrophing:-

---

mon
FS 4RM, 4RM (-2.5kg), 4RM(-5kg), 4RM (-7.5kg),
BS 5RM, 6RM, 8RM, 10RM

weds
FS 2x~5RM
BS 5xRM, 6RM

fri
FS 5x~1RM (heavy singles)
BS 5x~1RM (heavy singles)

---

and i've hit a brick wall with this, am sore and beaten up (joints, ligaments etc) and burnt out cns'ly and kind of dread squatting now

will be cutting for another 4wks btw hoping to get sub 75kg/165lb ..

While your cutting I would keep the really cns intensive stuff to the front squat, and use the  back squat for your volume.  One way-

mon- ramped front squat in singles up to heavy single ( whatever youre capable of for a single without much grinding.  Shouldnt have to psyche up for it, and shouldnt miss.)

then  3 x 5  back squat around 8rm to start with.  ramp weight if its easy


weds- 3 x 3 front squat  ramped sets up to a heavy triple.  2 x 10  back squat (easy weight, could get 15 to start with)


friday-  4 reps front squat, rack the weight, 4 reps  back squat, 4 sets.  Try and improve the load each week you do this.

only an example, though that will make progress easier and still give you nice volume.

Thanks much. Will implement it starting today!

update. oh crap i know why i failed it. the eccentric was too fast. i shud go slower. also i will do heavy partials from near the top. im ok coming out of the hole now. that used to be a problem but it's good enough atm. have to nail down the last 1/4. experienced folk - do you concur?

re: partial (front) squats .. (reading up it appears the technical term is concentric squat)

come to think of it that's a similar prob with my backsquat too except it manifests itself there as a sticking point. with fs tho, i kinda let my upper back round so i can hug the bar and then good morning it horizontally back into me and then once i've got the bar position, i push my hips thru.

here is how it shud go - from that sticking point, hips shud be going thru fwds while the bar is going up. this will bring the bar horizontally back into the body simultaneously while the bar rises. but atm this isn't happening. what happens is i have two seperate distinct horizontal and vertical motion components in succession

i might just spend a few weeks hammering out that sticking point by using partials and see how it carries over to the full rom exercises. ive never done partials before but this sounds like a good time to start.

can't wait to try this out next week 

hey lance or andrew can you give me some tips for how to schedule fs and bs w/o grinding myself into dust? Atm i do the following program while reversehypertrophing:-

---

mon
FS 4RM, 4RM (-2.5kg), 4RM(-5kg), 4RM (-7.5kg),
BS 5RM, 6RM, 8RM, 10RM

weds
FS 2x~5RM
BS 5xRM, 6RM

fri
FS 5x~1RM (heavy singles)
BS 5x~1RM (heavy singles)

---

and i've hit a brick wall with this, am sore and beaten up (joints, ligaments etc) and burnt out cns'ly and kind of dread squatting now

will be cutting for another 4wks btw hoping to get sub 75kg/165lb ..

ok im in ..



that's my daily template. I might add a banana or gatorade or two around training but that's what im sticking to for the next few weeks.

low back soreness might be related to your butt tucking at the very bottom. you don't NEED to go that low, you're way past parallel before the butt tuck starts. i notice more soreness when i can feel the tuck happen during squats (well, it hasn't happened in a long time but i remember it).

still, looks/feels cool to be true ATG.

It may be related but I don't think so. Actually normally I don't maintain the lower back arch out of the hole in both FS & BS. That last workout was the first time I managed to fix that by holding the arch throughout the eccentric by employing a new cue. That alone might be reason for the soreness b/c in the past i'd have relaxed the lb after the concentric but now i'm novelty working the lower back harder to maintain a rigid spine. It's funny because in the past LB would have to work harder to GM/SqM the weight back into my body.

I hear ya about depth. I think my backsquat as opposed to fs is just to parallel or slightly below. I would like slightly more depth there but i def don't go too deep on BS and prob never will because i'm just not that flexible yet. When I started doing FS they weren't very deep and now I can go ATG. Maybe I will be able to go a lot deeper with BS but my hamstrings tighten up and limit depth there whereas with FS I can just go as deep as I like because hams don't limit rom.

crazy depth.

ATG dats how we do 

Btw what was sore after those squats? Hams, glutes, quads and lower back. Keep in mind i squat all the time, so I don't expect soreness but there it was all the same. Good sign.