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  1. Yozshugar Reply

    Evening: 6, 5, 3, 1 rep max back squat. I just finished the 5 rep max this week. Bodybuilding for back, lockout tricep work, unilateral work, etc.. sets of Tuesday morning: Power Clean 8x2 C Hi Pull 4x4. Evening: 6,5,3,1 rep max front squat. Bodybuilding. Wednesday: Rest Thursday:Rest. Friday morning: Clean and Jerk 8x1 C Pull or Hi.

  2. Tukazahn Reply

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  3. JoJotilar Reply

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  4. Feramar Reply

    You can replace your Wednesday with Front Squats, there's an SS variation that does the same. I've started doing 5x3 front squat back off sets after my regular squats and it's improved my back squat noticeably. You didn't mention your height/weight, but you might also want to switch to 3x5 to keep progressing.

  5. Kazile Reply

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  6. Felar Reply

    The box squat also places all the stress directly on all the squatting muscles. Every member of Westside Barbell performs box squats year around with the only regular "free squat" being done in competition. The technique I'll describe has taken my squat from to over the past five years, but I wasn't always a big fan of the box squat.

  7. Akim Reply

    Jun 14,  · Damn, I feel like a weak lil bitch now. I’m 6′ 6″ and lbs and I can only do the lbs for 3 sets of 5. Of course, I’m sure I could do more if I had my other arm.:P. If you can do x5x3, then you can squat (as long as the balance isn’t an issue). Glad to see you’re still around. –Justin.

  8. Zulrajas Reply

    By using straps, the front squat can be more comfortable and ultimately more productive, allowing you to focus more on the exercise. The act of pulling on the straps keeps your elbows up by acting as a proprioceptive tool, making it easier to maintain the rack position. Related: More Detailed Info on this Method Related: Fix Your Front Squat.

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