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Bumping this thread because I have been wondering what's a good goal for a front squat if you're not a natural backsquatter. If 2bw olympic backsquat is a good goal for athletic purposes, what's a good goal for FS? 1.8?

My reasoning for 1.8 is that i've read that a good olympic lifter should be able to front squat 90% of his best HBBS, so 90% of 2bw is 1.8bw. For an 80kg/176lb athlete that would require a FS of 144kg or just shy of 320lb.

On the other hand, elite olympic lifters are very efficient so perhaps 2bw for ordinary mortals would translate to a FS of around 85% of HBBS so it would be a FS of 1.7bw. So the same athlete as before would require 'only' a front squat shy of ~300lb. Is this reasonable?

Just my conjectures of course, would be interested in hearing others opinions

IT DEPENDS. christ.

BW = 177
SORENESS = none
ACHES/INJURIES = neck, head but more mild
FATIGUE = zero

- warm up

- squat 265 x 8,8,8

- SS1: dip x 10
- SS1: inverted row x 10
- SS1 info: 5 rounds, 30s between exercises

- stretch

euphoria. still felt like shit this morning but took some ibuprofen and went to the gym anyway. and at the end of the workout, as i was walking out, i felt totally elated. not being able to work out sucks, being able to work out brings joy.

what lance said. also, it seems kind of weird to go for a 3RM pr, a 2RM pr, and then a 1RM pr. i'd pick one of those three and focus on that for the workout. personally that tends to be 1RM because it's the most fun. but if you've put enough effort in to pr for three reps, what makes you think you'll have enough left in the tank to set a real 1RM pr?

thanks everyone! good inputs.  

shoes are rogue do-wins.

@joe: first, glad to see you're still alive. second, the knee thing is not super worrisome to me. i squat kind of mid-bar, not high or low, but my proportions lend themselves to a more high-bar-style squat: more upright torso, knees forward, well past parallel depth. and i don't feel like i'm breaking first at the knees. not sure what would change if i started focusing more on leading with the hip break?

@avishek and adarq: feet are shoulder-width. i feel the squats pretty much everywhere, although biased more towards calves/hamstrings/glutes than towards quads. that used not to be the case, i think my stance has widened a couple of inches this year and i do feel it less in my quads than i used to. not entirely sure why. any thoughts about the relative advantages of one vs. the other for running jumps? i never seriously test or practice SVJ so not sure what to tell you there. it is much, much worse than my DLRVJ. like 8-10 inches worse, if i had to guess. i'm asking for a form check just in case there's something in there i'm not seeing because i'm myself. also because sometimes you get good thoughts or recommendations like the ones in this thread, that wouldn't come out if i just said, "hey, how should i squat?"

i train at balance kalorama, but not for much longer because it's closing in november. looking for a new gym at the moment.

@kf: higher reps, you say? sounds good to me. 3x8. yes.

sup. so here are the squats i did on tuesday. any input on form, in particular specific points of weakness, is welcome.

thanks.

<a href="http://www.youtube.com/watch?v=RMx2gx0EvWc" target="_blank">http://www.youtube.com/watch?v=RMx2gx0EvWc</a>

forgive the obscene language at the end. 

the spate of new posters jumping into the fray all at once: trolls or coincidence? your thoughts, please.

what on earth are you doing all the way out there in the middle of the floor in that first video?