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Old 12-15-2006, 12:52 PM   #1
Steve Shafley
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Default A nice, intuitive squat combo

A Highland Games thrower by the name of Sean Langford, aka Frozenkilt, turned me on to this combo.

I decided to give it a shot today.

Front Squat x2 then Back Squat x 5 with the same bar, no rest.

Worked up pretty heavy, at least for the front squat, and I was pleased. I think I need to work a bit more on the squat to get my form back where it should be.

No music, no intro, just lifting.

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Old 12-15-2006, 01:47 PM   #2
Mike ODonnell
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Nice work!

So is the theroy that the FS going first leads to a better/"lighter feel" Back Squat due to increased initial CNS activation, therefore increasing the work load capability? Or did I just use way too many big words for one sentence?
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Old 12-15-2006, 02:09 PM   #3
Elliot Royce
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This may be standard practice but Coach Valentine had me do a clean, front squat & jerk progression, and it was very beneficial. You clean, recover (i.e., stand up and adjust your feet), then front squat, recover, then jerk, then recover. Amazingly tiring but I found that it helped emphasize the squat portion of the clean where I tend not to squat very much. As Coach said, "if you're not going to squat on the clean, you're going to squat on the squat!"
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Old 12-15-2006, 05:58 PM   #4
Dave Van Skike
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Default Nice work Steve.

Unlike about 90% of the cyberpopulation you don't lie on the internets and walk your talk with the vids. Impressive work that.
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Old 12-15-2006, 06:17 PM   #5
Steve Liberati
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Yeah good work Shaf. Might try that one on Sunday morning if I don't take my quad out for ride.
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Old 12-15-2006, 06:17 PM   #6
Robb Wolf
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Nice work Steve! I suspect that could lay a person out! I love complexes, good stuff.
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

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Old 12-16-2006, 06:23 AM   #7
Scott Kustes
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Nice work! I can't back squat more than 300...you just back squatted 405 five times. Damn!

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Old 12-17-2006, 07:57 AM   #8
Steve Shafley
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I've got a mix of glute and quad soreness from that. Generally it's one or the other.

My other squat workout this week was OHS to FS to BS with a rising bar. That was fun too.
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Old 12-17-2006, 08:07 AM   #9
Steve Shafley
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Some other comments on comments:

Mike: I'm not sure if I noticed that while doing it, but on reflection, I think there might have been something like that going on.

Elliot: It's very cool to have Gary as a coach...invaluable. Good stuff from him.

Johnathan: I'm always looking at combos and complexes, both to increase the density of the workout, and to intensify it, but this was something I'd never thought of. Once I heard about it, it sounded great. Sean Langford does straight sets of the complex at a certain weight, I just kept bumping the weight up to find my limits for the day.

Dave: Thanks. I try not to say I can do something unless I can offer either witnesses, competition results, or video. The videos (and there are around 11 up of assorted things) help motivate me and keep me honest.

Pierre: I'm not sure why it won't load for you. Youtube is goofy sometimes.
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