Front Squat/RDL Programming

[DCP]

Been dealing with an SI joint sprain since beginning of the year. Anything over 200 lbs on the squat irritates the hell out of it and forces me to compromise on my form. I tried front squats yesterday and they felt fine and I woke up without the incredible achiness and soreness I got from the squat the last couple of months. My idea is to front squat and RDL to replace the squat for the time being. My idea for programming looks like this.

Monday/Volume
Front Squat 5x3
Bench Press/Press 5x5
RDL 3x10

Wednesday/Light
Front Squat 5x3
Bench Press Light/Press Light 2x5
Power Clean 5x3

Friday/Intensity
Front Squat 5x3
Bench Press 1x5/Press 1x3
Deadlift 1x5

Essentially my front squat would be on LP while the rest of my programming is still following TM. In your experience where would the RDL go best and what set/rep ranges are optimal? Does this program look reasonable enough to get some posterior chain work in that I would be missing by switching the front squats in for the squat?

Thanks Andy.

[Andy Baker (KSC)]

Not sure how that SI joint will handle the RDLs if the squat bothers it alot, but give it a try if you want.....I would program them for sets of 5 though, if you want them to have more carryover to your DL.

Watch out for tendonitis in the hip flexors from this much front squatting added in all of a sudden. You may want to reduce the volume on the weds frnt squat as a preventative.

[DCP]

Sounds good. I'll be careful with the volume and report back if the SI joint can't handle the RDLs. Thanks once again.