yea, rack the BB the olympic lifters way so in further weeks you will be able to handle higher weight, if you rack it like a bodybuilder its alot harder with heavier weightfufu said:
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Fu Fu's l337 journal
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fufu said:
Why are you switching to front squats? Btw, what are the advantages of a front squat over a regular squat?
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KelJu said:
I am doing an upper/lower twice a week so I am doing both front and back squats with lower volume.
Front squats put less presure on your back and more on the quads, or so I hear.
I agree with the front squats. I started out BB style and the most i can handle is 205 because it's very heavy and puts a lot of pressure on your delts. I have to start learning how to do it olympic style in order to do more weight.
fufu said:
My front squats are pretty good compared to my back. However, you will always be able to do more weight doing back squats because your traps and lower back can handle more weight than your delts but it should still be relatively close.
My back squat is usually between 225-275 and my front squat is usually between 185-215 .. (i'm using the maximal range of heavy weight i can use). To be honest with you, i love doing front squats because of many reasons.
a) Takes pressure of your spine
b) Greater ROM .. i am able to squat deeper
c) For me, it hits the quads more
d) More intense/challenging which is more rewarding
shiznit2169 said:
shiznit2169 said:
BigDyl said:
When i say, "i can handle 205" .. that means i can do 205 for reps which is usually between 6-8. Of course, 215 would only be a 1 or 2 RM but it's pointless in my case since i am training for hypertrophy.
shiznit2169 said:When i say, "i can handle 205" .. that means i can do 205 for reps which is usually between 6-8. Of course, 215 would only be a 1 or 2 RM but it's pointless in my case since i am training for hypertrophy.
Of course.
shiznit2169 said:When i say, "i can handle 205" .. that means i can do 205 for reps which is usually between 6-8. Of course, 215 would only be a 1 or 2 RM but it's pointless in my case since i am training for hypertrophy.
True Story, even though you can get 205 x 8, you can only get 215 x 1.
BigDyl said:True Story, even though you can get 205 x 8, you can only get 215 x 1.
BigDyl, have you ever done a front squat? BB Style? I am assuming you probably haven't. Even though 10 pounds doesn't seem a lot, it is when it comes to front squatting BB style because the load is is very heavy and puts a lot of pressure on my delts. When i do 205 for 6-8 reps, i am not talking about cake walking through them. Every rep is done very intensely with a lot of focus and energy.
But i am sure you wouldn't understand. Go back to open chat where you belong. Foreman is calling you.
shiznit2169 said:
True Story, it appears we need a Front Squat 1RM calculator.
Guess I do Front Squat more than I do Back Squats.
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fufu said:
weight lifting style = superior for front squats.
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Today's workout -
sumo deadlifts - RI 2-3 minutes
set #1 - 8 reps at 135 lbs (warm up)
set #2 - 3 reps at 225 lbs (warm up)
set #3 - 3 reps at 315 lbs DOH
set #4 - 3 reps at 325 lbs DOH
set #5 - 3 reps at 340 lbs 1st rep DOH, 2rd and 3rd MG PR
Weeeeee, I just blew my last PR out of the water. My last PR was 335 for 1 and I just did 340 for a relatively easy 3 reps. I'm pretty sure the sumo stance helped me out, but I'm still really excited about it. I wasn't even going to go for a PR today either, the weight just felt light so I went for it. I did finally have to use a mixed grip on the last set. I actually did 3 1/2 reps because I couldnt continue with a double over hand. Just mixed my grip quickly and wow, it made a really big difference.
front squats - RI 60 seconds
set #1 - 5 reps at 45 lbs
set #2 - 5 reps at 95 lbs
set #3 - 5 reps at 115 lbs PR I guess, first time doing them.
these weren't hard on my legs at all but it put a ton of pressure on my collar bone/delts and wrists. I don't know exactly how to go about doing them.
db lunges - RI 60 seconds
set #1 - 6 reps each leg at x2 65 lbs
set #2 - 6 reps each leg at x2 70 lbs PR
seated leg curls - RI 75 seconds
set #1 - 8 reps at 180 lbs
set #2 - 8 reps at 180 lbs
db turkish getups - RI 60 seconds
set #1 - 3 reps(6 total) starting each side at 25 lbs
set #2 - 3 reps(6 total) starting each side at 30 lbs
set #3 - 3 reps(6 total) starting each side at 30 lbs PR First time doing them.
smith machine calf raises - RI 75 seconds
set #1 - 12 reps at 155 lbs
set #2 - 12 reps at 155 lbs
set #3 - 12 reps at 155 lbs
Awesome workout. PR's all over the place. It was really satisfying. I like this upper/lower 4 day split so far.
sumo deadlifts - RI 2-3 minutes
set #1 - 8 reps at 135 lbs (warm up)
set #2 - 3 reps at 225 lbs (warm up)
set #3 - 3 reps at 315 lbs DOH
set #4 - 3 reps at 325 lbs DOH
set #5 - 3 reps at 340 lbs 1st rep DOH, 2rd and 3rd MG PR
Weeeeee, I just blew my last PR out of the water. My last PR was 335 for 1 and I just did 340 for a relatively easy 3 reps. I'm pretty sure the sumo stance helped me out, but I'm still really excited about it. I wasn't even going to go for a PR today either, the weight just felt light so I went for it. I did finally have to use a mixed grip on the last set. I actually did 3 1/2 reps because I couldnt continue with a double over hand. Just mixed my grip quickly and wow, it made a really big difference.
front squats - RI 60 seconds
set #1 - 5 reps at 45 lbs
set #2 - 5 reps at 95 lbs
set #3 - 5 reps at 115 lbs PR I guess, first time doing them.
these weren't hard on my legs at all but it put a ton of pressure on my collar bone/delts and wrists. I don't know exactly how to go about doing them.
db lunges - RI 60 seconds
set #1 - 6 reps each leg at x2 65 lbs
set #2 - 6 reps each leg at x2 70 lbs PR
seated leg curls - RI 75 seconds
set #1 - 8 reps at 180 lbs
set #2 - 8 reps at 180 lbs
db turkish getups - RI 60 seconds
set #1 - 3 reps(6 total) starting each side at 25 lbs
set #2 - 3 reps(6 total) starting each side at 30 lbs
set #3 - 3 reps(6 total) starting each side at 30 lbs PR First time doing them.
smith machine calf raises - RI 75 seconds
set #1 - 12 reps at 155 lbs
set #2 - 12 reps at 155 lbs
set #3 - 12 reps at 155 lbs
Awesome workout. PR's all over the place. It was really satisfying. I like this upper/lower 4 day split so far.
Nice lifts.
Nice workout
If i were you, i'd do them BB style first just to get used to having pressure on your delts. For me, it is easier to control the bar on your delts and i also have better stability when doing them. Try doing that way for a week or two (or whenever you get comfortable with them) and then switch over to the olympic style.
If i were you, i'd do them BB style first just to get used to having pressure on your delts. For me, it is easier to control the bar on your delts and i also have better stability when doing them. Try doing that way for a week or two (or whenever you get comfortable with them) and then switch over to the olympic style.
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Damn fu, your deads are looking great.
I think I might start doing front squats with you, just to add some varaition to my workout.
I think I might start doing front squats with you, just to add some varaition to my workout.
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KelJu said:
Yeah, front squats were the only free weight movement that I would like to do to rape my quads. I mean there are lunges and hacksquats but front squats appeal to me...plus they looks badass.
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Today's workout -
incline bench press - RI 90 seconds
set #1 - 10 reps at 45 lbs (warm up)
set #2 - 6 reps at 115 lbs (warm up)
set #3 - 5 reps at 165 lbs
set #4 - 4 reps at 170 lbs PR
set #5 - 5 reps at 155 lbs
meh!
db shoulder press - RI 120 seconds
set #1 - 8 reps at x2 50 lbs
set #2 - 6 reps at x2 50 lbs
these were meh because my shoulders were pretty fatigued from incline press. That damn incline is too high.
neutral grip pulldown - RI 90 seconds
set #1 - 8 reps at 165 lbs
set #2 - 8 reps at 165 lbs PR?
hammer strength seated row(one arm at a time) - RI 90 seconds
set #1 - 8 reps each arm at 3 plates
set #2 - 8 reps each arm at 3 plates + 10 lbs PR
lawl, I haven't done these in a while. I raped my last PR on this. They weren't even that hard, I might go up to 4 plates next week.
db lateral raises - RI 90 seconds
set #1 - 8 reps each arm at 35 lbs
set #2 - 8 reps each arm at 35 lbs PR
arm extension machine - RI 60 seconds
set #1 - 12 reps at 80 lbs
set #2 - 9 reps at 90 lbs
set #4 - 8 reps at 80 lbs
This machine feels awkward, I used to do it alot like way way way back when I first started. It makes my abs tighten up alot and get painful.
The push portion of my workout was OK. The pull was good. So many people in the gym today. I went at 4:30 pm when it gets packed. Seriously, the place is filled with so much talking, it was like a busy restaurant. I have to get up earlier so I can go during the morning again. The only pro of going at that time is the hot girls.
incline bench press - RI 90 seconds
set #1 - 10 reps at 45 lbs (warm up)
set #2 - 6 reps at 115 lbs (warm up)
set #3 - 5 reps at 165 lbs
set #4 - 4 reps at 170 lbs PR
set #5 - 5 reps at 155 lbs
meh!
db shoulder press - RI 120 seconds
set #1 - 8 reps at x2 50 lbs
set #2 - 6 reps at x2 50 lbs
these were meh because my shoulders were pretty fatigued from incline press. That damn incline is too high.
neutral grip pulldown - RI 90 seconds
set #1 - 8 reps at 165 lbs
set #2 - 8 reps at 165 lbs PR?
hammer strength seated row(one arm at a time) - RI 90 seconds
set #1 - 8 reps each arm at 3 plates
set #2 - 8 reps each arm at 3 plates + 10 lbs PR
lawl, I haven't done these in a while. I raped my last PR on this. They weren't even that hard, I might go up to 4 plates next week.
db lateral raises - RI 90 seconds
set #1 - 8 reps each arm at 35 lbs
set #2 - 8 reps each arm at 35 lbs PR
arm extension machine - RI 60 seconds
set #1 - 12 reps at 80 lbs
set #2 - 9 reps at 90 lbs
set #4 - 8 reps at 80 lbs
This machine feels awkward, I used to do it alot like way way way back when I first started. It makes my abs tighten up alot and get painful.
The push portion of my workout was OK. The pull was good. So many people in the gym today. I went at 4:30 pm when it gets packed. Seriously, the place is filled with so much talking, it was like a busy restaurant. I have to get up earlier so I can go during the morning again. The only pro of going at that time is the hot girls.
FuFu you're doin great ...
... and I totally hate it when the house is packed with people tryin to check each other out and chat more than to lift. I find the AM crowd is normally the more dedicated crew to be around where I go. The raquette ball courts are also easier to get a game at too. Weighted pull-ups are the shit ... and so are weighted dips. Fun to watch ya evolve FuFu. Keep up the good work man
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BoneCrusher said:FuFu you're doin great ...
Weighted pull-ups are the shit ... and so are weighted dips. Fun to watch ya evolve FuFu. Keep up the good work man
Thank you, sir.
Yeah I prefer going to the gym in the morning. It's very quiet and calm and I get to use any equipment I want to...usually.
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My lats and triceps are sore today, that hasn't happened in a while. Especially my lats...I don't know if they have ever been sore.
Today's workout -
squats - RI 90 seconds
set #1 - 8 reps at 115 lbs (warm up)
set #2 - 3 reps at 255 lbs ATG
set #3 - 3 reps at 255 lbs ATG
set #4 - 3 reps at 255 lbs ATG PR for ATG
Ahg, I felt pretty out of it, but I did what had to be done.
single legged leg press - RI 90 seconds
set #1 - 6 reps at 255 lbs
set #2 - 6 reps at 275 lbs PR
Majorrrrrrrrrr PR on this. I remember struggling to get reps with 235 and now I did 275 with a greater ROM.
DB Romanian deadlifts - RI 90-120 seconds
set #1 - 10 reps at x2 85 lbs
set #2 - 10 reps at x2 90 lbs
set #3 - 10 reps at x2 95 lbs PR
These really kicked my ass. I didn't know if I had any left after the second set. I decided to kick up the weight and go for it anyways.
leg extension - RI 90 seconds
set #1 - 12 reps at 165 lbs
set #2 - 12 reps at 165 lbs (slow reps, hold at top)
barbell static holds - RI 90-120 seconds
set #1 - 20 seconds at 225 lbs
set #2 - 20 seconds at 225 lbs
set #3 - 20 seconds at 225 lbs
stretchy stretch
Good workout, I was sweating buckets. I felt out of it but I had a great workout anyways. I will lower the volume next week a decent amount. I just got my racquet strung with new strings and next week is supposed to be nice for tennis.
Today's workout -
squats - RI 90 seconds
set #1 - 8 reps at 115 lbs (warm up)
set #2 - 3 reps at 255 lbs ATG
set #3 - 3 reps at 255 lbs ATG
set #4 - 3 reps at 255 lbs ATG PR for ATG
Ahg, I felt pretty out of it, but I did what had to be done.
single legged leg press - RI 90 seconds
set #1 - 6 reps at 255 lbs
set #2 - 6 reps at 275 lbs PR
Majorrrrrrrrrr PR on this. I remember struggling to get reps with 235 and now I did 275 with a greater ROM.
DB Romanian deadlifts - RI 90-120 seconds
set #1 - 10 reps at x2 85 lbs
set #2 - 10 reps at x2 90 lbs
set #3 - 10 reps at x2 95 lbs PR
These really kicked my ass. I didn't know if I had any left after the second set. I decided to kick up the weight and go for it anyways.
leg extension - RI 90 seconds
set #1 - 12 reps at 165 lbs
set #2 - 12 reps at 165 lbs (slow reps, hold at top)
barbell static holds - RI 90-120 seconds
set #1 - 20 seconds at 225 lbs
set #2 - 20 seconds at 225 lbs
set #3 - 20 seconds at 225 lbs
stretchy stretch
Good workout, I was sweating buckets. I felt out of it but I had a great workout anyways. I will lower the volume next week a decent amount. I just got my racquet strung with new strings and next week is supposed to be nice for tennis.
