My Nemesis: Front Squats

I really don't like Front Squats...
When I was doing crossfit style routines, Front squats were done with 5kg - 15kg preloaded barbells or bumpers. They were done for high amounts of reps and for time. There was never an instance where form was corrected. So unfortunately the barbell was unracked where comfortable and was mostly coordinated with another exercise like Front Squat + OH Press, or Clean + Front Squat. 
It was when I made the switch to Powerlifting that the Front Squat appeared in my program, I just cringed every Monday when it came up in my program and used KB's instead. I never made the effort to learn to do them properly. So anyone who knows me well knows I hate Barbell Front Squats. I hate them so much I bought an SSB to eliminate the duty of front unracking.

However after the SSB v Ankle incident, I wont use that bar on my current Force USA rack until safety slings are installed, or new pins made up. So I am forced to make friends with Barbell front squats in the meantime. 

I was front squatting in the 40kg range for reps with the SSB but I'm finding my upper body wants to dip forward with the Olympic Barbell. I am aiming to get back up to repping minimum 40kgs with the Barbell. My last 1rm check was a 60kg Front Squat.

Mobility:
My previous Chest/shoulder injury seems to have loosened up my shoulders and back enough to unrack correctly. My main mobility issue is in the wrists. 
I am still doing a banded dynamic warm up routine to get the upper body flexible and warm. 

Videos:
Barbell: Front Squats 22.5kg x 8 March 2014
SSB: Front Squat 65kg 1 Rep Max - November 2013
Barbell: Front Squat 30kg x 5 - July 2012 @ PTC Sydney

Training Week 17/3/2014

Saturday 15/3/2014

Lower body
Squats (Not low or high bar)
20kg x 10
25kg x 10
40kg x 5,5,5
45kg x 5 (started tipping forward on this set)

Goodmornings
25kg x 8,8,9,8

Lunges with 8kg OH
10/10, 10/10, 6/6, 8/8

Lat Pulldown
15kg x 12
20kg x 12,12,12

Ab Rollout on Gymball
2 x 10

Notes:
Shoulder niggle started on Lat Pulldowns.
All sorts of mobility issues with squat, most notably hamstrings, inner thighs.
So much tightness through the front of the chest, stretching daily at the moment but maybe worthwhile increasing stretch sets throughout the day. Legs were so shakey afterwards!

G's Notes: Avoid good mornings, and replace with hypers. Good mornings affect my squat. Play with width of feet for squat.

Tuesday 18th March 2013

Upper Body

Bench Press

(All paused)

20kg x 10, 2 (Wide & Mid grip)

25kg x 10 Wide Grip

25kg x 10 Mid Grip

25kg x 10 CG

(Just searching for niggles in the chest)

Mid Grip Bench Press (Almost flat backed)

35kg x 5,5,6,6

Assisted Dips

(Orange Band)

7,7,7,7

Tricep Dips off Bench with 8kg KB

7,7,7

12kg KB x 6

(No niggling issues this far)

Pendlay Row s/s OH KB Press 4kg

25kg x 10/15, 10/15, 10/15, 10/15

Could have gone a little heavier/more reps of Pendlays, just didn't have my boxes to set up from.

(Started to get a sternum niggle on 3rd set)

Crossfit-Style Pull ups

Orange Band + Gym Rings

6,4,5

Bicep Curls

6kg DB's

10/10, 10/10, 10/10

Notes: Almost zero chest pain. Basic upper body warm up with bands. Mid grip felt most comfortable.

Friday 21st March 2014

Lower Body
Deadlifts
Mobility is terrible for sumo so went Conventional for some volume, no harm in practicing conventional form.
25kg x 10
40kg x 10
50kg x 10
60kg x 12
The low bar on the smaller weights <60kgs were a bitch to set up on. I don't think there was any Lats invovled at all. Lost count on the 60kg deadlifts.

Front Squats - Barbell
No SSB bar until I get my safety straps. I have zero faith in that bar on this rack!!
20kg x 5,5
22.5kg x 5,6
Tried arms across the chest first, then went traditional front rack. Found traditional more comfortable, but I'm taking a guess that my abs aren't strong enough to stay upright correctly. My upper body just wants to dip forward.

Single Leg Deadlifts
2 x 8kg KB's (16kg) x 8/10, 10/10, 10/10, 10/10
Could really feel this working my lower back
I found using one KB made me lean unnaturally during the lift.

Figure 4 Weighted Dips
5kg Plate
Could barely get left side into a figure 4. Had to keep trying to stretch it out.
10/10, 10/10, 10/10, 10/10

Ab's
Boring Crunches
10/10/10

Notes: Single Leg DL's and Figure 4's in one session takes too long!

22nd March 2014

Upper Body

Speed Bench
Bar + Bands
Mid Grip x 10,10
Close Grip x 10

Mid Grip
25kg x 3,3,4,3
CG
25kg x 3,3,3,3
(Chest injury niggled through band presses)

Military Press
20kg x 10
22.5kg x 6,6,5

Flyes
4kg x 10
5kg x 8,8

Lat Pulldown
20kg x 10
25kg x 12,12,11

Facepulls
12.5kg x 10,12,12,12

Bicep Curls
EZ Bar
16kg x 12, 10, 10

Triceps
Bench Dips s/s OH KB Press
Alternating
50 reps total
Crashed after 25 straight.

1hr 15min session

Upperbody session - Staying active during hiatus....

Monday
Upper Body

Mobility: Laying backwards over a foam roller on the bench, Cobra pose

Bench Press
20kg x 10
30kg x 10, 10, 10

Incline Bench Press 45°
25kg x 15
22.5kg x 15

Tricep Dips off Bench
10kg plate x 6,7,8,8

Bent Over Row s/s Clean/Press 4kg KB's
22.5kg 12/13 / 15 C&P x 1,1,1,1

Bicep Curls
6kg x 10,10,10

Straight Arm Pull Downs
12.5kg x 8,8
11.25kg x 8,8

Notes: Feels good to be training again, I don't feel too weak!

Tuesday

3km Powerwalk for Cardio.

Deadlift Technique Session

Today I trekked down to Ptc Canberra for a technique session with Sherro, aiming to  rejig my awkward Sumo deadlift. I arrived at 10 and the temperature was already over 30º! (38 on the car dash when I left!)

The new Ptc Canberra gym reminds me of the old Ptc Sydney gym but with a much level floor (lol), yet also very neat and well laid out.

After a good stretch and warm up I worked in with Melanie (from ACT states 2013) and worked on new cues and techniques.  We worked up to 100kg's and managed to pull 100kg with no back pain! Attempted 105kgs but she wasn't budging today. Worked off 4 inch blocks for a few reps practicing the new set up and felt the mechanics of the lift kick in.

Cues (and I hope I remembered them all)
Set the feet
Engage abs
Engage Glutes
Sink and engage hammies
Tuck pelvis
Set the lats
Take the slack off the bar, push the knees out and drive.
Lock knees as the bar passes, push the hips through.
Lock out!

Now to keep this consistent in each training session and leave the ego out for a while! Walked away confident and with some mobility pointers to help get into the sumo deadlift position.

Huge thanks to sherro for your coaching!

Food Prep: Chicken Salsa and Rice

Ingredient
1kg Chicken breast
Chicken stock
1 jar of Salsa
Olive oil
2/3 cup Brown Rice

Method
Boil chicken in pan with 2 cups of water and stock.
When cooked through, cut up chicken into small chunks and drain stock. Pour in olive oil and Salsa, simmer on lowest setting.
Cook rice separate from chicken then add to simmering mix.
Stir then serve up to suit macros.

2012 v 2013 Body Composition

52.8kgs training crossfit and no carbs

56.6kgs training Powerlifting

3kg LBM Difference

December Memoirs

1st December 2013
National GPC Push/Pull

2nd December 2013
Living in the aftermath of a comp that didn't go too well. I feel deflated but only too happy for people who hit new PR's and Records.
I can't change a bad competition but can only put it behind me and move forward.
All my injuries held together on comp day but today I felt soreness in the left chest/shoulder, disappeared after my run.

Cardio
Went for a walk/run today. Sun was stinging hot at 17:30pm.
2.50kms at 9.11km/hr average.

Diet
Back to tracking every macro vs activity. Hard after a big weekend of big eating but I'd like to get my weight to 54kgs.
I will wait for my bloat to go before registering a new body weight.

3rd December 2013
I had my last shoulder/chest physio session today. Kylieann checked my upper body mobility and pain tolerance and it's almost back to normal.
I raised concerns about hip/lower back mobility and after checking flexion in a few directions, somehow my right side has almost lost all flexibility.  I couldnt raise my right leg past 90º.
I have no idea how one side seizes up. After about 1/2hr work my remaining problem was in the adductors and getting the knees to open out. I have prescribed stretches and will go back in a week.
Hammies, glutes, adductors - you are my nemesis!

5th December 2013
December is such a shitty month for any sort of consistent training. Christmas is at my place this year and I need to start the arduous task of dismantling the Muscle Motion Power rack and moving everything back inside (at least it's air conditioned now!) I much prefer training outside but Im getting a layer of clear put down on my slab under the pergola so it looks pretty for Christmas Day!

Going to continue with Conjugate Method.
Working on 1rm's of
Squat: 105kg
Bench: 57.5kg
Deadlift: 133kg

Eating alot at the moment.
Going on holidays.
Going to make mobility a priority.

19th December 2013
I haven't been lifting too much this month but have been keeping up the cardio sessions. Eating at maintenance calories. December is just too hectic!

Had a deload session today.
3 x 8 @ 50% of main lifts.