Front Squat / Deadlift progression?
Im not sure about the best way to go about aiming for progression on my Front Squats and Deadlifts. Last week I think with front squats I have found my real working weight after over a month of doing them. When I do my next session I usually up the weight. But thats not as simple now as I seem to have leveled out.
In the long run my aim to work on strength of both these (5's, triples and singles), but seeing as I've only been training 8 or so months, and Front Squats and Deads less, I've wanted to build a 'base' of strength with 4x6 before going into lower reps. I spoke one the instructors today who watched my Front Squat (he powerlifts), and he said that (in essence) I need to sort out how I work up to my target weight for a session.
Heres on example of todays Front Squats
As mentioned, I seem to have leveled out around 80kg for 6 (which I got last week). If I had not of done 80kg for 6 this week, I would have probably got 82.5kg for 6.
But how should I go about structuring what weights im going to work with, as I know It probably isnt best to lift the previous weeks 6RM, and then try another? I.e. what sort of weight should I warm up with, or use on the set before, and should I always try a new max every week, or every two weeks?
I know its quite individual, but I need a place to start as an idea.
Sorry for the long winded post, but wanted to get all the info down to try and get some advice. Thanks in advance