How about a front squat competition?

**AusLifter06** · 03-27-2009, 09:12 PM

Originally Posted by GoJu

did some front squats today, 100kgx1 and 90kgx3 and they were pretty hard (think I could've done a bit more but it would've been a struggle, no use it pushing it so close to a meet either); no wonder all my cleans have been so difficult lately though; this is pretty weird, my back squat is up from when I was a 94 but my front went down, oh well that's one thing I know to fix now so I guess you could put me in at 220lbs

Same sort of **** happened with me yesterday. Warmed up to 110kg and it felt heavy so went down and just did 5x10. Some days front squats just feel awkward and heavy.

**Doenitz79** · 03-28-2009, 07:01 AM

I am in at 130kg(286lb)

**SquatzAndPuke** · 03-28-2009, 02:12 PM

Code:

Name                    Starting PR    Current PR    %Increase
cjdelaney                   405
SNATCHTHAT                  334
qb0708                      325
Quarter_Nelson              310
Gewaltiger                  305
BigBilli                    300
foshobombdiggity            295            315           6.8
Doenitz79                   286
Marc27 Default              265
AusLifter06                 264
crackyflipside              255
Madaozeki                   255            270           5.9
RyHam                       255
TheTaubes                   245
Govithoy                    225
Hazard52003                 225
GoJu                        220
SquatzAndPuke               205            210           2.4
Zane_Fan                    205            225           9.8
d34dlift                    201
knowles.ja                  200
dcamnc                      190
Goku                        185

**baznguy** · 03-28-2009, 08:58 PM

i want in is it too late for me now? if not then 1RM is 315lbs at 185.4 lbs body weight!..

**RyHam** · 03-30-2009, 11:19 AM

Hit 265 today for a double. Will try for 275 next week.

**SquatzAndPuke** · 03-30-2009, 02:56 PM

Code:

Name                    Starting PR    Current PR    %Increase
cjdelaney                   405
SNATCHTHAT                  334
qb0708                      325
baznguy                     315
Quarter_Nelson              310
Gewaltiger                  305
BigBilli                    300
foshobombdiggity            295            315           6.8
Doenitz79                   286
Marc27 Default              265
AusLifter06                 264
crackyflipside              255
Madaozeki                   255            270           5.9
RyHam                       255            265           3.9
TheTaubes                   245
Govithoy                    225
Hazard52003                 225
GoJu                        220
SquatzAndPuke               205            215           4.9
Zane_Fan                    205            225           9.8
d34dlift                    201
knowles.ja                  200
dcamnc                      190
Goku                        185
TheHitStick                 185

**TheHitStick** · 03-30-2009, 03:10 PM

can i join?

i did 185x2 for 2 sets (out of 5 sets?). so if you want to put that down since thats the most ive attempted

**knowles.ja** · 04-01-2009, 09:16 PM

Update: I did 295lbs tonight for a single. I'm hoping I can hit my best ever front squat of 325lbs before the contest is over.

**Cstreck** · 04-02-2009, 06:14 PM

I would like to get in on this for some motivation to work on my front squat
315 lbs

**ehlpitel** · 04-02-2009, 06:17 PM

I did 30kgs yesterday- it was the first time I front squatted a bar with any weight at all on it since I had knee surgery last year.

It was actually relatively pain-free.

**madaozeki** · 04-05-2009, 06:58 AM

275

**RyHam** · 04-05-2009, 07:57 AM

Hmm, I am heading to the gym in 2 hours, and I shall smash your record by putting some clips on 275.

**GoJu** · 04-05-2009, 09:29 AM

small updates: 5x3r@205, 2x2r@220

**The_Taubes** · 04-05-2009, 12:17 PM

quick questions - Shouldn't you be able to clean your max front squat? Why is not the case?

**Squinky** · 04-05-2009, 01:39 PM

Originally Posted by The_Taubes

quick questions - Shouldn't you be able to clean your max front squat? Why is not the case?

There are no rules, just wide guidelines, everyone is different.

If a lifter can't clean his frontsquat max it's because of technique and/or weak pulling muscles limits him.

**RyHam** · 04-05-2009, 01:47 PM

Originally Posted by The_Taubes

quick questions - Shouldn't you be able to clean your max front squat? Why is not the case?

Let's assume that the lifter has a perfect pull and ideal catch position. Then the energy he/she expends to do so will take away from the front squat regardless.

But this never happens. At maximal weights, your pull and catch are not going to be perfect.

**foshobombdiggity** · 04-05-2009, 02:45 PM

got 325 last night. woohoo!!!!!!!

**The_Taubes** · 04-05-2009, 03:56 PM

Originally Posted by RyHam

Let's assume that the lifter has a perfect pull and ideal catch position. Then the energy he/she expends to do so will take away from the front squat regardless.

But this never happens. At maximal weights, your pull and catch are not going to be perfect.

So what percentage do you think is lost because of this energy requirement assuming you can pull and catch it? It shouldn't be more than 5% right?

**madaozeki** · 04-05-2009, 04:25 PM

Originally Posted by The_Taubes

So what percentage do you think is lost because of this energy requirement assuming you can pull and catch it? It shouldn't be more than 5% right?

Depends (strongly) on the individual. Some lifters (rare) have been known to clean MORE than their top front squat because they are proficient at employing a "bounce" at the bottom and using that energy to push through the sticking point.

People could post their clean : top front squat ratio here so you can get some idea.

Clean PR: 110
Front Squat 1RM: 125 (set today!)
Ratio: 88%

**d34dlift** · 04-05-2009, 05:41 PM

Originally Posted by madaozeki

People could post their clean : top front squat ratio here so you can get some idea.

Clean PR: 110
Front Squat 1RM: 125 (set today!)
Ratio: 88%

sounds like a good idea.

Clean PR: 161
Front Squat 1rm: 201
Ratio: 80%

**madaozeki** · 04-05-2009, 06:29 PM

Am I going crazy or didn't JLC post in this thread and now his post is gone?

I recall:

(somewhere around) 140 Front Squat
115 Clean PR
82%

**The_Taubes** · 04-05-2009, 06:36 PM

Originally Posted by d34dlift

sounds like a good idea.

Clean PR: 161
Front Squat 1rm: 201
Ratio: 80%

How easy is it for you to stand up with 161 after its been caught? Seems like it would be incredibly easy.

I've just started oly lifting, so thus fairly ignorant about these sort of things but what do you think is the average 1rm ratio for elite lifters? To me it seems that the pull shouldn't take too much out of you.

**madaozeki** · 04-05-2009, 06:44 PM

Originally Posted by The_Taubes

How easy is it for you to stand up with 161 after its been caught? Seems like it would be incredibly easy.

I've just started oly lifting, so thus fairly ignorant about these sort of things but what do you think is the average 1rm ratio for elite lifters? To me it seems that the pull shouldn't take too much out of you.

Like a few have already said in this thread, there really isn't an "average" for elite lifters that's useful as any sort of guide. Some elite lifters clean MORE than their front squat 1RM, while others front squat 15-25% more than their best clean.

And, as has already been posted in this thread, the typical "rule of thumb" for an everyday lifter like most of us is that you should be able to clean and jerk AT LEAST your front squat 3RM. The theory is that the pull is like one front squat, the clean recovery a 2nd front squat, and the jerk and recovery a third front squat in terms of effort expended. I personally think of a clean + jerk as more like 1.5'ish front squats, but that's just my opinion.

**Zane_Fan** · 04-05-2009, 07:51 PM

Got 235 for two doubles earlier tonight. Man this thread is super motivational, every time I get under the bar I think about this. Guess it's my competitive nature. Anyway, next leg day is back squats, then I'll try for 245. The 235 came up pretty easy.

**SquatzAndPuke** · 04-05-2009, 08:27 PM

Good job on the PR's everybody, I'll update later.

Also,
Clean - 195
FSquat - 215

91%

**crackyflipside** · 04-05-2009, 09:18 PM

Clean: 245lbs
FS: 255lbs

My clean used to be more than my front squat.

**Arlecchino** · 04-06-2009, 01:43 AM

Originally Posted by madaozeki

Like a few have already said in this thread, there really isn't an "average" for elite lifters that's useful as any sort of guide. Some elite lifters clean MORE than their front squat 1RM, while others front squat 15-25% more than their best clean.

And, as has already been posted in this thread, the typical "rule of thumb" for an everyday lifter like most of us is that you should be able to clean and jerk AT LEAST your front squat 3RM. The theory is that the pull is like one front squat, the clean recovery a 2nd front squat, and the jerk and recovery a third front squat in terms of effort expended. I personally think of a clean + jerk as more like 1.5'ish front squats, but that's just my opinion.

In my case, because my rack for the clean is not the greatest (long arms, and very long forearms in relation to my upper arms, which results in a fair amount of contortion for a solid rack) I could never clean what I could front squat. Made or missed every lift on the rack. If I could rack it, I could jerk it every time. Timing was everything.

**hazard52003** · 04-06-2009, 08:18 AM

Hit 230 Today for a new PR!!! Was after a heavy 5x5 set, so i probably had more in me. Been adding lots of weight on the 5x5 and its been going up easy recentlly.

On the topic of Cleaning to Front Squat ratio. Well um, my clean technique is terrible, So that is the limiting reagent compared to my front squat drive.

Front Squat - 230 lbs
Clean - 155 lbs

**SquatzAndPuke** · 04-11-2009, 12:42 PM

Code:

Name                    Starting PR    Current PR    %Increase
cjdelaney                   405
SNATCHTHAT                  334
qb0708                      325
Cstreck                     315
baznguy                     315
Quarter_Nelson              310
Gewaltiger                  305
BigBilli                    300
foshobombdiggity            295            325           10.1
Doenitz79                   286
Marc27 Default              265
AusLifter06                 264
crackyflipside              255
Madaozeki                   255            275           7.8
RyHam                       255            265           3.9
TheTaubes                   245
Govithoy                    225
Hazard52003                 225            230           2.2
GoJu                        220
SquatzAndPuke               205            215           4.9
Zane_Fan                    205            235           14.6
d34dlift                    201
knowles.ja                  200            295           47.5
dcamnc                      190
Goku                        185
TheHitStick                 185

**SquatzAndPuke** · 04-11-2009, 12:42 PM

Originally Posted by ehlpitel

I did 30kgs yesterday- it was the first time I front squatted a bar with any weight at all on it since I had knee surgery last year.

It was actually relatively pain-free.

How much did you squat before surgery?

Thread: How about a front squat competition?

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