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Anonymous
/fit/ im stuck doing front squats due to my gym being a piece of shit. How much will this effect my posterior chain (deads)? what other exercises can I do to replace back squats?
>> Anonymous
can you do deadlifts? front squats and deadlift variations should give you years of progress.
>> Anonymous
>>477520

no power rack..and squatting 175 atm so no I cant just move the bar to my traps.

>>477521

I do deadlifts, but they seem to be plateauing quick, so I figured more posterior exercises would solve this problem. Maybe I'm just not eating enough!
>> Anonymous
>>477525
what set and rep scheme do you use, what's your bodyweight and deadlift max
>> Anonymous
>>477527

3x5

165lb BW

315 DL before form goes to shit..stuck there for the past 2 weeks (3 deadlift sessions)
>> Anonymous
>>477529

sry 3x5 for FS 1x5 for DL
>> Anonymous
>>477529
cool man you are pretty advanced. i pulled 445 for a single with good form at 190 bodyweight last week so you have a frame of reference for any advice i give.

first tip, mix up your rep scheme. work up to 3 heavy sets of 3 1 week, then a heavy single the next week with a few lighter sets for 5 reps after (say you work up to a 315 single, then 2x5-8 at 225 for volume) - then a lighter workout and back to 3x5 or whatever's comfortable. heavy singles help your body recruit the muscle it already has, while higher reps force more physiological adaptation but in my experience will tend to stall you out on strength gains unless you're gaining weight.

second piece of advice, find out where you're failing and do some accessory work. i lost 445 about a month ago because i couldn't grip it enough to pull it past the knee. so i added some wrist curls and a lot of powercleans to my routine (hang powercleans would be fine too) and this strengthened my lockout a LOT. if you're weak off the floor, snatch grip deadlifts, deadlifts while standing on plates and more full depth squats are all helpful. etc. etc.

once you're at a decent level of strength you have to come up with a plan of attack instead of just doing the same thing every week but adding plates. hopefully some of that works for you.

romanian deadlifts for sets of 5-12 reps are pretty sweet for the hams, glutes, erectors and grip strength too
>> Anonymous
>>477536

thanks a lot man, its nice to get some sound advice around here! cheers
>> Anonymous
How are you stuck doing front squats? Full front squats FTW

also, you have a damn good DL i'm 135 and i only pull like 295, god i wish i could get 315...anyways you don't need to replace back squats, front squats are actually more challenging, so maxing out with those is kind of all the same.