Hi guys, I think it's time I start keeping a training log here. Just some stats first:

Height: 188cm
Weight: 75kg

All weights below are 5 Repetition Maxes (except pullups)

Front Squat: 65kg
Incline Barbell Bench Press: 45kg
Row: 50kg
Deadlift: 90kg
Overhead Press: 40kg
Bodyweight Pullups: 6

I will be going on the Bill Star 5x5 program (not the Madcow 5x5), this is the original written by Bill Starr himself, however I have made a couple of changes to the exercises (which I will explain later why)

Day 1
--------
Front Squat: 5x5 (Ramping up)
Incline Bench Press: 5x5 (Ramping up)
Rows: 5x5 (Ramping up)
Pullups: 5 sets

Day 2
---------
Front Squat: 5x5 (Final set will be 80% of Day 1's last set)
Overhead Press: 4x5 (Ramping up)
Deadlifts: 4x5 (Ramping up)
Chinups: 5 sets

Day 3
---------
Front Squat: 5x5 (Final set will be 90% of Day 1's last set)
Incline Bench: 3x5
Rows: 3x5
Pullups: 5 sets

I've suffered a rotator cuff tear in my right shoulder, and my left shoulder is a little dodgy as well, this was back in 2007 due to the fact that I was playing a lot of tennis at high level (Roger Federer is feeling very relieved that I won't be making a comeback).

Therefore, I cannot do back squats and also flat barbell bench press, which is why I've opted for Front Squats and Incline Bench Press respectively. I will most probably lift on Mondays, Wednesdays and Fridays, with Monday being easy day (aka Day 2), Wednesday being maximum day (Day 1) and Fridays being moderate day (Day 3). The reason for this is because I usually have football matches on Saturday/Sunday (I play for a football club) so Mondays I have to take it easy a little.

Feel free to post any comments/critiques/questions/insults and if you feel the need to tell me that my face is ugly, please do not hesitate. However, should you feel the urge to say "DUDE YOU HAS NO CURLS WAN? MUST CURL FOR BICEPTS", I strongly suggest you press alt-f4 and smash your face into your palm (or palm into your face).

I start on Monday, thanks for reading!

nah, so far in LYN never seen this message before! LOL

we only say;" WTF? no squat in your routine? chicken!!


did you do some some excersice to strengthen your rotator cuff joint and muscle, try serch for the thread
there is one fellow posted that thread before, and i've posted some great link inside too, perhaps that can help u

This post has been edited by yeah_guyz: Feb 27 2009, 11:35 PM

Haha, you never know, someone might just ask.

I've been reading extensively on shoulder health, especially from the likes of Eric Cressey, I would say my shoulder is now back to maybe 80%. I didn't do upper body for more than half a year, after that I did a lot of exercises that were supposed to help the rotator cuff, and it really worked out very well. Just started benching with a barbell recently and it was more or less business as usual, I even got stronger =)

Thanks for the tip, I'll search up the thread.

02/03/09 - Monday (Hard Day)
-----------------------------------------

Front Squat

30kg x 5
37.5kg x 5
42.5kg x 5
50kg x 5
60kg x 5

Incline Bench Press

20kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5

Row

25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5

Pull ups

5 sets of 2 reps

45 Degree Back Extension

10kg x 8
10kg x 8
10kg x 8

This post has been edited by Desvaro: Mar 2 2009, 10:24 PM

04/03/09 - Wednesday (Medium Day)
--------------------------------------------

Front Squat

30kg x 5
35kg x 5
40kg x 5
47.5kg x 5
55kg x 5

Overhead Press

20kg x 5
25kg x 5
30kg x 5
32.5kg x 5

Deadlift

40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Chinups

5 sets of 2

Your first post real funny. Dude how long u been working out? you're quiet strong edi. I want to try the front squats but its hard to balance.. got any pointers?

Thanks for posting. Me? Strong? I would hardly think so =)

If you're finding it hard to balance on the front squat chances are your technique is wrong. That's the thing about front squat, get your technique wrong and you'll have to dump the bar, unlike the back squat where with horrible form you can still pull it off.

Some tips:

1) Make sure you carry the bar on your shoulders, not your hands. Your hands should be there just to prevent the bar from moving, it should not be carrying much weight of the bar

2) Make sure your elbows are pointed to the front, not towards the ground. This is the most important aspect, because if your elbows are pointing towards the ground, chances are that your chest and back are in a very bad position. Keep your chest up (flare your chest as if you're showing it off), and your back will automatically arch plus your elbows will be pointing up.

3) Ensure that you have the proper technique before moving up in weight. I cannot stress more how important technique is in the front squat.

4) Core work is very important for front squats. Try to include things like dumbbell side bends (go heavy on them) and planks (if you can, do it with a weight plate on your back), and also side planks. Weighted 45 degree back extensions can help as well, but be careful when doing those (make sure when you come up, you stop when you're the same angle as the back extension equipment, that means 45 degrees, dont go too far up)

bro, you using clean grip to position the bar?

Yes, clean grip. Never tried the cross handed grip before though.

Eh bro, i think ive seen you in subang ff before..were you the one who always do the 90kg sumo dl? rare to see anyone pulling sumo

Yeah I train in Subang FF, I do pull 90kg deadlifts, but not sumo. I don't think I've seen anyone else deadlifting, yet alone pulling sumo.

I'm quite a tall guy, usually wearing either white or black adidas t-shirt, and with earphones.

ok thanks for that..elbow front, arched back, chest up.

should meetup bro

Hi desvaro, y do u do front squats instead of the normal back ? Do u feel any difference in the 2 ? I nvr tried cos it looks painful on the collarbones.

The main reason I am doing front squats instead of normal back squat is that I had a rotator cuff tear, so a back squat puts my arms and shoulders in a position where it can aggravate it. I remember one time I was just back squatting 40kg and the next day I could not lift my shoulders above my arms.

That aside, there are a number of reasons that front squat is better than a back squat.

1) As I mentioned in an earlier post, you cannot do much wrong with the front squat. One common problem in the back squat is a forward lean when coming up, not only is this poor technique, it is also dangerous and can hurt the back. In the front squat, trying to do will result you in having to dump the bar. So basically, the front squat prevents you from doing things wrongly because doing things wrongly equals a failed lift. There are many people who complained of back problems with the back squat only to find them ''go away' after doing front squats.

2) The front squat targets the core much more. Because you have to carry the weight on your front instead of on your back, it means that your core is challenged much more than the back squat. The front squat, together with the barbell overhead press are also the 2 best exercises to strengthen the spinal erectors of the lower back. And since I'm an athlete, this benefits me.

3) The front squat (assuming you use the clean grip) also promotes shoulder and wrist flexibility.

4) Unless you're training for powerlifting, front squats are a better choice in terms of lower-body muscle recruitment and back health. In fact, I rarely have clients do back squats anymore.

The latest issue of the Journal of Strength and Conditioning Research has a University of Florida study with this conclusion: "The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments."

The study also found that back squats had "significantly higher" spinal-compressive forces and greater torque on the knees. Another point for front squats is improved hip mobility. Since they force you to keep an upright position, you're allowed to achieve a greater range of motion. This means your glutes, hams, and quads are working harder.

So if getting jacked and staying jacked for a long time is your goal, front squats are the only squats you need.

(Taken from http://www.t-nation.com/free_online_articl...hbusters_vol_1


I can't really tell you if I feel any difference between the 2 because I do not have enough experience with the back squat, period. What I will tell you is that, you will not be able to use as much weight as the back squat for the front squat, so be prepared for that.

When placed properly, the bar in the front squat should 'stop short of choking you' if you get what I mean. If it hurts your collarbone, you're probably putting the bar wrongly. I know another guy in the gym who front squats (I've seen him front squat 100kg like it's air lol), and we both complain about the same thing, that is there are bruises on each shoulder, but nothing around the collarbone area. Initially it will feel uncomfortable, but after that you just learn to block it out I guess.

This post has been edited by Desvaro: Mar 5 2009, 11:47 PM