Hitting a front squat PB

Posted by Dave Napper in Muscle Building

Estimated reading time: 1mins

 Hitting a front squat PB

Why train front squats?

Training front squats differs from training back squats. While you can’t go as heavy, you can train different muscle groups.

Front squats work the quads and upper back due to the placement of the bar causing the body to have to maintain a more upright posture and further stabilise the core muscles.

This differs to back squats which work the hips, glutes and lower back harder.

Neither is better than the other and a combination of both is great in your weekly training schedule.

Today’s session

This is my Friday front squat session. Every Friday I train heavy front squats then follow it up with some heavy slingshot bench presses.

When this blog was written, my competition was eight days away. So this was the heaviest I would front squat and slingshot bench press during that training cycle.

It’s important to warm up to your heaviest weight if you’re looking to hit a PB. A few mobility stretches beforehand can always help too.

Try out today’s front squat session

Front Squats

IntensitySets and RepsWeight
Warm Up1 x 170kg
Warm Up1 x 1120kg
Warm Up1 x 1150kg
Warm Up1 x 1180kg
Warm Up1 x 1200kg
Top Set1 x 2200kg
Back Off Sets2 x 3200kg

Slingshot Paused Bench Presses

IntensitySets and RepsWeight
Warm Up1 x 370kg
Warm Up1 x 1100kg
Warm Up1 x 1120kg
Warm Up1 x 1140kg
Warm Up1 x 1160kg
Warm Up1 x 1170kg
Warm Up1 x 1180kg
Top Set1 x 1190kg
Back Off Sets2 x 3180kg

Paused Bench Presses

IntensitySets and RepsWeight
Working Weight3 x 5140kg
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