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Old 05-06-2013, 05:00 PM   #1
Allan Young
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Default 5 Week front squat emphasis program

Hi guys, wasn't sure where to put this but would just like to do a quick intro. I am 22 and from Glasgow, Scotland. Have been strength training since I was 18 and done u90kg strongman for a few years. Decided to give weightlifting a try about a year ago as I had access to a coach for the first time. At the start of the year my strength work was going well and as I was coming to the end of that block I managed to get injured back squatting. After a few weeks of recovery I was feeling better and able to front squat with no pain so that's where I found the front squat program.

I ran it leading up to the Scottish Open where I hit a 97/118 in the 85s which was a 5kg PB total, 2kg PR snatch (6kg competition PR) and cleaned a PR 124kg but failed the jerk on a pressout.



This qualified me for the British u23s which is on the 15th June. I am on week 5 of the two-phase advanced cycle which I am enjoying also.

My technique seems to be improving (still a long way to go) and I think I'm finally adapting to the WL style of training as my front and back squat are coming back to what they were.

Didn't mean to make this too long but I mainly wanted to say thanks for the programs and I am looking forward to running more in the future!
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Old 05-06-2013, 06:20 PM   #2
Brian Marshall
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Default Front squat program...

Alan,

Your lifts looked solid. Thank you for posting the video. If you don't mind me asking, how much can you front squat? My goal is to C&J 125kilo, and I currently have a PR on the front squat of 135kilo. I also did the "front squat program", and found it very beneficail, to my snatch as well.
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Old 05-07-2013, 03:27 AM   #3
Allan Young
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Cheers Brian!

My best front squat is 155kg which I hit a few weeks ago, I feel I have the strength for a bit more and hope to hit 160kg this Saturday as a daily max after Snatch and Clean and Jerk (although that will depend on how I feel on Saturday!).
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Old 05-07-2013, 10:20 AM   #4
Blake Barnes
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Your front squat and C&J number relativity is dependent on your leg strength vs. your technique. If your legs are strong but your not very technically sound then your front squat number is going to be significantly greater than your C&J number.

Bob Takano discusses the back squat and the C&J in this article:

http://breakingmuscle.com/olympic-we...and-jerk-ratio
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Old 05-08-2013, 05:24 PM   #5
Allan Young
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Quote:
Originally Posted by Blake Barnes View Post
Your front squat and C&J number relativity is dependent on your leg strength vs. your technique. If your legs are strong but your not very technically sound then your front squat number is going to be significantly greater than your C&J number.

Bob Takano discusses the back squat and the C&J in this article:

http://breakingmuscle.com/olympic-we...and-jerk-ratio
Interesting article Blake. Its nice not having too much difficulty standing up out of cleans but then it would be much nicer to be able to clean much bigger weights. I guess it will come, as my technique improves

PS. If anyone has any advice for any of my lifts then it would be much appreciated. Especially the jerk and continually pressing it out. It's something I'm working on closely at the minute. Some of my most recent YouTube videos might give a clearer idea of how my lifting usually is.
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Old 05-23-2013, 04:59 PM   #6
Allan Young
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I'm on week 7 now of the 2 phase advanced cycle, really enjoying it so far and it will take me up to my next comp nicely.

Here is a video from yesterday (ignore the snakeback deadlifting for the first 20s)



Any advice would be greatly appreciated.
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