hecallsmehisown
New member
I am switching up lifts to keep me motivated. The back squat has been my white whale. I chase after it and it ends in disappointment over and over.
I am thinking of giving front squat the same shot. I know it falls short of hamstring and posterior chain development- Romanian deadlifts don’t.
Here is what I am thinking.
A day = Front squat.
Horizontal push (incline bench).
Horizontal pull (Yates row).
Farmer walk/ carrying. (Unilateral stability)
B day = Romanian deadlift.
Vertical push (standing strict overhead press)
Vertical pull (pull up)
Abs (leg raises/ rotation or anti rotation)
Days = A. B. Off. A. B. Off. Off.
Progression= double progression method. 3 sets 5-8 reps. Starting day 1. Reps 5, 5, 5. Day 2 reps 6 5 5. Day 3 reps 6 6 5. Hope you get the idea. After 8 reps on all sets add weight.
Thoughts? Constructive criticism?
Education update: it sounds like I should stop running from the white whale and pick up the harpoon. In other words I should back squat.
I am considering upper lower split for more assistance and time to work out kinks. Looking into Dan John / Platz/ squat university/ candito. I need to film myself to get a better perspective on what it is I can improve upon.
I am thinking of giving front squat the same shot. I know it falls short of hamstring and posterior chain development- Romanian deadlifts don’t.
Here is what I am thinking.
A day = Front squat.
Horizontal push (incline bench).
Horizontal pull (Yates row).
Farmer walk/ carrying. (Unilateral stability)
B day = Romanian deadlift.
Vertical push (standing strict overhead press)
Vertical pull (pull up)
Abs (leg raises/ rotation or anti rotation)
Days = A. B. Off. A. B. Off. Off.
Progression= double progression method. 3 sets 5-8 reps. Starting day 1. Reps 5, 5, 5. Day 2 reps 6 5 5. Day 3 reps 6 6 5. Hope you get the idea. After 8 reps on all sets add weight.
Thoughts? Constructive criticism?
Education update: it sounds like I should stop running from the white whale and pick up the harpoon. In other words I should back squat.
I am considering upper lower split for more assistance and time to work out kinks. Looking into Dan John / Platz/ squat university/ candito. I need to film myself to get a better perspective on what it is I can improve upon.