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Front Squat / Deadlift progression?

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fun meter
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2008/05/16 19:06:57 (permalink)
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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

20kg x10
40kg x8
60kg x4
70kg x2

75kg x6
80kg x6
82.5kg x3
70kg x6

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
#1

10 Replies Related Threads

    tbowman
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    RE: Front Squat / Deadlift progression? 2008/05/16 21:33:04 (permalink)
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    Different things would work, but I like a simple approach 5 x 5
    Start weight low and head upwards toward a max 5, when you have conquered it shift the weight acros the board. I like to try
    a max at least once monthly, unless I'm on a PLift schedule..i wait till the end of cycle before near max attempts
    Hope this helps
    #2
    fun meter
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    RE: Front Squat / Deadlift progression? 2008/05/16 23:04:46 (permalink)
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    Thanks for the reply. So by starting lower, leaves more 'in the tank' for when you work up to heavier weight. Just thinking what sort of jumps in weight would be good each set (something I'll have to try myself, thinking 5kg).

    Cheers, appricate the help
    #3
    gymmonster
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    RE: Front Squat / Deadlift progression? 2008/05/17 09:34:58 (permalink)
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    I've never got on with the 5 x 5 and go for 3's and then 2's with possibly several singles to finish off. Its really finding what works for you that keep you pushing forwards in stages - not all the time.

    www.cleticstrongman.co.uk
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    richyd
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    RE: Front Squat / Deadlift progression? 2008/05/17 18:36:09 (permalink)
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    I never liked pyramiding i dont see point in using all that effort to get to your max. I know you need to warm up. And i know people say it helps if use weights close to your max to get feel for the weights.

    I use 50% of my max, 70% then my max weight. I find this way you get a feel for the movement but leave plenty in the tank for the money set. If im deading i add an extra set

    Max lift for 5 is 215 so i do 60,100,140,215
    #5
    gymmonster
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    RE: Front Squat / Deadlift progression? 2008/05/17 18:43:04 (permalink)
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    lol, at my age I have to warm up.....
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    iaink
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    RE: Front Squat / Deadlift progression? 2008/05/17 19:11:43 (permalink)
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    I never liked pyramiding i dont see point in using all that effort to get to your max


    Pyramiding or whatever gets you extra work in. You won't get too far maxing out your deadlift week in week out.

    Stonehenge
     
    Where the banshees live and they do live well
    #7
    gymmonster
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    RE: Front Squat / Deadlift progression? 2008/05/17 19:49:06 (permalink)
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    Id agree, gradual progression is the key, the body will just give up if you try to max out all the time.

    www.celticstrongman.co.uk
    #8
    richyd
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    RE: Front Squat / Deadlift progression? 2008/05/17 20:51:07 (permalink)
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    Iaink

    I dont do strongman i do BB but i use my first exercise for strength. I dont max out as in singles i do sets 5 or 6. I do my as many as i can on my my heaviest set say 4 or 5. Then drop the weight slightly and do a set for 8 reps. You think this is a bad idea?? It seems to have worked up to now.

    Im not saying your wrong at all more im looking for advise. I love strongman and want good strength in the big 3. But also want to build a good physique using bb style. I have progressed very well in the last 8 weeks using this. Surely this will keep working be it slow at times?? Surely the idea is to up the weight or add reps each week??
    #9
    fun meter
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    RE: Front Squat / Deadlift progression? 2008/05/17 23:05:57 (permalink)
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    Cheers for the replies, has given me a few ideas. Seems to be based on the individual quite a bit, which is what I thought would be the case.

    I might try it like this (as a rough idea) for the next few weeks and see how it goes (4 working sets);

    week 1 week 2 week3 etc....
    70 72.5 75
    75 77.5 80
    80 82.5 85 (target weight)
    70 72.5 75

    And If I dont achieve the target (i.e. less reps), then repeat the following week.

    Any comments on the above?

    Thanks again
    #10
    iaink
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    RE: Front Squat / Deadlift progression? 2008/05/20 16:18:07 (permalink)
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    Iaink

    I dont do strongman i do BB but i use my first exercise for strength. I dont max out as in singles i do sets 5 or 6. I do my as many as i can on my my heaviest set say 4 or 5. Then drop the weight slightly and do a set for 8 reps. You think this is a bad idea?? It seems to have worked up to now.



    Nothing wrong with the above. However when you are 'taking a weight' i.e. doing some heavy singles (not allways a pb attempt), you need to work and warm up to that weight. You'll inevitably do some heavyish sets at low reps that may not be taxing but are certanly work and contribute to your session. In this way you are technically pryamiding your weights session even if you would never describe it as such.

    Your example of 50%, then 70%, then a max lift would not be enough warm up or technique work for most strength athletes prior to some working sets at a high %1RM. I personally couldn't imagine working up to a 90% attempt in the deadlift without 6-7 low rep sets prior.
    Your exa

    Stonehenge
     
    Where the banshees live and they do live well
    #11
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