Alex, did you have to do a lot of elbow mobility work to be able to front squat so heavy in the rack position, or did it come naturally from Oly work? I have always done front squats "bodybuilder style" with arms crossed in front, and am trying to switch. I'm finding my elbows' ROM to be limiting. I don't have an olympic lifting background. Suggestions? Thanks.
I did front squats before I started learning weightlifting. I could always use get into an olympic grip, just not that well. I would place the J hooks slightly higher, place the bar under the J hooks, and front squat into the hooks wrench my elbows up as much as I could. That helped be get my elbows a lot higher.
Wed
Snatch
135x1x3
155x1
175x1
185x1x5
Been doing only weightlifting cause I was at my dad;s for xmas and didn't want to spend money going to gyms, so I just brought my bar and bumpers. Holidays are over, getting back on the grind tomorrow.
Thurs.
Snatch Complex: Power Snatch(1)/Hang Power Snatch(2)
135
155
165
175
Press
45x8
95x5
135x3
155x2
175x1
190x3
190x2x5
Bench Press
135x5
225x3
255x5
275x4
295x3
265x5
285x4
305x3
Weighted Dips
100x8
100+15lb chains x8
100+30lb chains x8
100x15
French Press 80x10
90x10x3
Pull ups
BWx12x5
Pikes
4xAMRAP
Friday
LBBS
45x10
135x5
225x3
275x2
315x2
345x1 forward
365x1 way forward, barely got up
365x1 I had at this point completely forgotten how to squat. Way way forward. Started to get a pretty pissed about it.
365x1 Finally, took a closer stance, a was real methodical with it. I caused a lot more work for myslef to stand up, but the form was good
375x1-F. F is for fail, or this case fart, which is what happened as soon I hit the hole. After that happened I was done.
This sucked. I came in with a week off of squatting and wanted to get up there. And I didn't even get to find out if I was stronger because of brain and ass farts killing my form. Volume to the rescue!
LBBS
275x8x5
Every rep felt solid, lame!
RDL
315x10x4
Legs like jello
Last edited by Alex Kennedy; 12-28-2012 at 06:10 PM.
Sat
I should have avoided this worrkout all together. Got no sleep last night for a good reason. I was incredible sore from the volume of yesterday. My CNS was completely dead.
Front squat
45x10
95x5
135x3
185x2
225x2
255x1
275x1
295x1-F Just not focusing
295x1
315x1 Serious gring, way harder than it has been the past month
Power clean and Jerk
135x1x3
155x1x2
185x1x3
205x1x2
Started getting really light-headed after I would stand up. My last rep I had to stand for about 15 sec before I attempted the jerk because of how light headed I was getting
Front squat
225x3-f tipped backwards on the first rep
225x3 felt ridiculously heavy
225x3-F got light-headed as soom as I took it out. Called it quits
Bentover Row
135x5
185x3
205x7x3
Pull ups
BWx10x5
Worst workout ever
12/30
Bench Press from pins
45x8
135x5
185x3
225x2
255x1
275x3
285x3
295x3
315x3
320x3 PR
Push Press
205x5
215x4
225x3
215x5
225x4
235x3
Incline Bench Press
175x10
185x10
195x10
205x10
DB Rows
100x20x3
Face pulls
5x15
Pikes
4x8-10
Last edited by Alex Kennedy; 01-01-2013 at 02:05 PM.