Prince of Pull

[Tblock1]

that is a solid amount of sets great work. I love when you just get bench dialed in and you can just powerful pump out reps its awesome

 

[miked8c]

Front Squats

315x2x4

Wow, the depth I was able to hit on these was amazing, like I am going to be one sore mother tomorrow. I can already feel my quads tightening up, getting ready to be sore for the next week.

 

[JDid23]

i'm just getting back into front squats... don't know why i ever took them out of my routine, they're fucking awesome! i'm sure they're gonna help your back squat numbers a lot.

 

[miked8c]

They are great for improving you back squat. They make you core diesel.

However many people don't realize that they help your military press also.

 

[moya]

They are great for improving you back squat. They make you core diesel.

However many people don't realize that they help your military press also.

i never thought about a relation between front squats and millitary... however, since ive been doing fronts as my main squat, my millitary has made more progress than it has in years...

 

[JDid23]

are you guys serious? how do front squats help your military? is it just holding more weight in a similar position?

 

[miked8c]

If you give it a little thought, its almost too obvious.

Here is some food for thought:

If you add weight to your front squat, everything from your core up to your shoulders is becoming stronger. Your body is doing work by supporting the weight on your delts and staying in a tensed upright position through the movement. Even though you are not pushing the weight with your shoulders and triceps, they are still becoming accustomed to supporting the weight.

If you get your Front squat up it would be impossible for your Overhead Press not to follow. They are practically the same movement CNS wise, in both of them you are in the same position, and you are pushing explosively. Just because you push with your legs on the squat, and with your shoulders and arms on OHP press does not make them completely independent movements. Gains on one will translate to the other, I promise.

 

[Tblock1]

If youve ever done a hard and heavy set of military press its easy to see why front squats help. Whenever I finish a real hard set I can always feel my entire core massively untensing as soon as I finish the set and rack the weight. Front squats give the same feeling. However I hadnt really thought of that before nice catch mike

 

[miked8c]

So I have not been updating this log at all for the past few weeks. Mainly because I had a very slow start at getting into a consistent routine because of all the stuff I have going on. fear not though I have been lifting. I have just been having a few less than stellar days, as that puke story I posted may indicate.

Bench day
10x3x257.5

Bought fractional plates, I am pumped. Still loving the 10x3 scheme and the improvement in form it has brought me. After I stall on it I will go to a 4x6.

Did chest press, skullcrushers and flyes to kill the workout.

 

[Tblock1]

very solid benching man! I've been thinking I might do some 10x3 benching also. that kind of volume of hard heavy low rep sets always seems to work great for me