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Rusev
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2003/12/31 23:31:58 (permalink)
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front squats

ive hit a bit of a sticking point with my front squats lately over the last 15 years or so ive done russian systems (6x2 building over 12 weeks and percetages 80%-105%) bulgarian 2x1 max
intending to do front sq twice a week no back squats stopped many years a go back injury. i started doing one big set 5 reps (just trying something diff cause you guys seem to find good gains on these sets) going up to 5x5 very slow build up did comfortable 120k x5 when i get to 5x5 120 go 125. comments or better ideas please. other exercises i do only below

training plan 2 days on one day off

power snatch,5x3-2 (70-95k)
snatch,4x2 (90-110)
snatch pulls 5x5 light& fast or 3x3 max(100-130)

power cleans 3x5 (100-110)
cleans 2x2 (130)
clean and jerk 2x2-1(130-140)
clean pulls and deadlifts 5x3-2 (150-180)
front squats 5x5 (120) 2x2 (140-150)

The one thing i find may happen is having no legs left for cj if sq first or vise vertsa if cj first
#1

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    Rusev
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    RE: front squats 2004/01/01 18:12:15 (permalink)
    back around 1993 serious training at 74k bw f/ sq 185x1 clean 165x1

    comp in feb aims sn 120 cj 145/150 f sq 140x5 and 160x1 would be nice
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    Sheeps_Clothing
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    RE: front squats 2004/01/01 21:12:11 (permalink)
    aight mate, can you explain the bulgarian system to me?
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    Rusev
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    RE: front squats 2004/01/01 21:30:27 (permalink)
    bulgarian system basically max singles twice a day training when i was a fulltime athlete
    (i did it1988-1992)

    mon wed fri am

    front squat build up to 2x1 max drop 10k 3x1
    rest 15-30 mins
    snatch 2x1 max drop 5k 2x1 drop a further 5k 3x1
    rest 15-30 mins
    clean and jerk 2x1 max drop 5k 2x1 drop 5k 3x1

    mon wed fri pm

    snatch same set as am
    clean and jerk same
    back squats same as front squats

    tues thurs sat am

    front squats same got the hang of it yet bb007
    power snatch 2x1 max down 5k 2x1 down 5k 3x1
    power clean and jerk 2x1 drop 5k 2x1 drop 3x1

    tues thurs sat pm

    back squats 2x1 drop 10k 3x1
    snatch pulls 5x5 10k above previous days max snatch (i did 5x3)
    clean pulls 5x5 10k above previous days max clean and jerk (did 5x3)
    #4
    Rusev
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    RE: front squats 2004/01/01 22:28:19 (permalink)
    Johnny 5 you from bristol you heard of the empire sports club st agnes/st pauls area commonwealth weightlifter boxers and sw bodybuilding champs big and strong seriors guys apparently dave prowse trained there and i worked there 1990-92 amazing gym
    #5
    Sheeps_Clothing
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    RE: front squats 2004/01/01 22:44:59 (permalink)
    i like what your doing , 5 x 5 on front squats. mate, how deep are your front squats, i go as deep as i can.

    would front squatting twice a week like this work?

    mon- front squat, 2 x 1 max, 3x1 @ 10kg less
    fri- front squat, 2x 1 max, 3x1 @10kg less

    how long do you use this program for?

    cheers for ur help mate you have confirmed my interest in oly lifting or at least basing my training around modified versions.
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    suggy3001
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    RE: front squats 2004/01/01 23:29:04 (permalink)
    bb - this might shed some light on a bulgarian system. course i have no idea if what he is sayin is true.

    http://www.tc.umn.edu/~keen0018/bulgar.htm

    I notice you are not doing back squats rusev - might be worth switching to them for 6 weeks or so as they are superior to front squats in building limit strength, and not to far apart from f.sq so you dont lose too much specificity. You are getting loads of rate of force development from your olifts, I would cycle to back squats and some heavy ass weights.
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    Rusev
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    RE: front squats 2004/01/02 00:10:57 (permalink)
    if you read the orig post i shy away from from heavy back squats (205k max x 1)

    suggy why would i lie if the bulgar who gave me it lyed i got strong on it so its either true or it back fired on him trying to f*ck me up

    bb007 i do full squats always full cleans arse on the floor yes try twice a week. what else are you going to do it with that day and is f sq first exercise or latter on in program

    and i checked the bul site these are watered down variations of the original routine this program has been around since late 80s adopted by the australian,american, caznadian national squads
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    Rusev
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    RE: front squats 2004/01/02 00:15:15 (permalink)
    anyway ive watched the bul,russ, turk senior olympic teams train all they ever do is snatch clean and jerk squats and deadlifts no other exercises low reps 1-5 heavy weights
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    suggy3001
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    RE: front squats 2004/01/02 01:07:34 (permalink)
    rusev - I meant I didnt know whether the guy at that site was talking **** or not, not your bulgarian routine ideas. misunderstanding :)
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    Sheeps_Clothing
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    RE: front squats 2004/01/02 01:19:15 (permalink)
    ive read so many conflicting things about the back squat vs front squat debate in olympic weightlifting, but the general consensus ive got is that front squats have a greater effect on the lifts.

    ive heard this off a few coaches and olympic weightlifters, and have read that alexeyev did front squats more, and always kept the weight below 270kg.

    ive also read that alexeyev did alot of work for the hips and the spine....

    personally im going to concentrate on front squats for a while, as my technique is better, i can go deeper. also i find that front squats trigger a bigger mental response and i love the pain on the shoulders.

    on a sidenote, i read that olympic lifters shouldnt do deadlifts - and should do heavy clean pulls etc instead.

    opinions?
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    Rusev
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    RE: front squats 2004/01/02 08:56:21 (permalink)
    sorry suggy. yes bb 7 i do mainly sn and clean pulls if they start to turn into deadlifts i lower the weight and keep them fast me and my brother found that doing max pulls never helped the core lifts as much as just doing main sets with around 10-15k above best comp lifts. i only do deadlifts at the end of my pulls work out for a bit of fun

    ps i wouldnt try the bul routine even once a day training now i was thinking of somthing like this

    day one

    snatch 3x3/4x2 light/med
    snatch pulls 3x3 heavy
    front squats 5s

    day two
    clean and jerk 2x2-1
    clean pulls 5x3 med (what i just cj max single)

    day off

    day three
    power snatch 5x3 light
    cleans 2x2 power cleans if tired
    front squats 5s

    day four
    snatch 3x2-1 heavy
    snatch pulls 3x3 heavy
    clean pulls 3x3 heavy


    day off start again
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    Rusev
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    RE: front squats 2004/01/02 09:05:17 (permalink)
    if i knew how to post pictures on here ive got some of me in a full squat snatch and cleans i think i must have been a gymnast in a former life helped my flexability
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    suggy3001
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    RE: front squats 2004/01/02 12:01:17 (permalink)
    rusev just curious - I remember you posted a bench program on here a little while ago that was very specific in its percentages. Do you not apply the same principles to you olympic lifting?

    perhaps you could try and separate your days into heavy work and light work, or is that no good in o.lifting?
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    strawberry
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    RE: front squats 2004/01/03 10:35:50 (permalink)
    BadBoy It may be Worth you buying the Tommy Kono Book off Pullums if you can afford it, It's Pure Quality, I Posted the Contents Pages on here Somewhere so if you search for it it should give you more info. The Best Oly Book around i think, Gets very technical!
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    Big-AL
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    RE: front squats 2004/01/03 11:56:42 (permalink)
    Sorry to stray a little bit but i remember an article i read by tommy kono in which he mentioned trying on a pair of paul anderson's trousers, he said he could stand up to the waist in one leg!

    AL
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    Rusev
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    RE: front squats 2004/01/03 18:38:57 (permalink)
    robert H Den Welch was my personal coach in comps a very dear friend i moved back home to cambridge he woiuld ring me and play mind games to get me stronger telling me what my opponents had done adding extra on so by the time the comp was on i was doing well a bove the lifts blow the competitors away

    suggy that percentages workout was on squats i just adapted it to you guys on bench i do light days one heavy day one light day

    bb yes i got that tommy kono book very good
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    Rusev
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    RE: front squats 2004/01/03 18:50:48 (permalink)
    did my first high rep(high for me anyway) front squat workout took it very steady aim for 5x5 on 120 did 3x5 left it check out legs sunday squat again tuesday or wednesday 5x5 next time if legs ok do that for a few weeks hope dont affect clean and jerk too much go 125 when i feel ready and so on
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    Big-AL
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    RE: front squats 2004/01/04 13:10:16 (permalink)
    Rusev, do you know a young weightlifter called Stve McCormack? He was, and I believe still is, in the British under 21s team. I often train with him - nice helpfull bloke.

    AL
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    Rusev
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    RE: front squats 2004/01/04 20:08:52 (permalink)
    i dont know any of the 'new' up and coming lifters BIG AL last comp was the manchester games british events well cant even remember 1996ish. But im back for the british 2004 so i look out for his name wheres he from bodyweight class and around what lifts dones he do


    ROBBO do you class yourself as a bodybuilder weightlifter powerlifter strength athlete or just like training for fitness
    #20
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