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  1. #121
    **S U P E R B E A S T** Meatpants's Avatar
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    Great set today Adam.
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  2. #122
    Registered User Whatanejit's Avatar
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    Wow! That is some deep skwatting Adam.

    Do your knees suffer or are you good to go?

    Great vid
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  3. #123
    Banned *STEVE*'s Avatar
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    Great depth on them front squats , Ive tried them so many times I just cant get the bar in a comforatable/stable spot ...
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  4. #124
    Squats and Milk Bando's Avatar
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    Originally Posted by Whatanejit View Post
    Wow! That is some deep skwatting Adam.

    Do your knees suffer or are you good to go?

    Great vid
    thanks, that's a pretty light weight so I can get away with some bounce, knees never bothered me with these, can't bounce on the heavies though..

    Originally Posted by *STEVE* View Post
    Great depth on them front squats , Ive tried them so many times I just cant get the bar in a comforatable/stable spot ...
    Same here, the pad helped and a trainer right there helped me finally get it.
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  5. #125
    Banned fitmom43's Avatar
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    I'm impressed as hell with the front squats!!! Great job
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  6. #126
    GO GREEN! tmonkey's Avatar
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    great rom
    probably a dumb question but what is the advantage to front squats?
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  7. #127
    Squats and Milk Bando's Avatar
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    Originally Posted by tmonkey View Post
    probably a dumb question but what is the advantage to front squats?
    well duh! They look cooler of course.
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  8. #128
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    Originally Posted by Bando View Post
    well duh! They look cooler of course.
    srs????
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  9. #129
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    loads the quads moreso than the hams?

    does this qualify as a sumo position?

    why don't they make a yoke you can stand up under instead of a tippy 7 foot bar?
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  10. #130
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    Front Squat Advantage: Technically "none".

    For a bodybuilder they can be used to correct a lagging quadricep muscle that needs a little more POP. For a powerlifter, they can correct a strength imbalance to prevent strain on the glutes and hams or knee strain. For an olympic lifter they improve the middle portion of the clean movement and keep the neural pathways clearly written to create a smooth pull-to-drop motion.

    When I front squat I prefer the clean-rack position for comfort.
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  11. #131
    Squats and Milk Bando's Avatar
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    I always just assume they work the legs a little differently, like a hack squat, sumo squat etc..just a variation.

    Arms/Abs

    Triceps Rope Pressdowns

    80 x 8
    80 x 9
    80 x 8

    Decline CGBP

    135 x 10
    145 x 12
    155 x12
    (Moved these up and upped the weight, need to up it some more)

    Skullcrushers

    105 x 10
    115 x 8
    120 x 5 (fail)

    French press

    75 x 11
    75 x12
    75 x 8

    /tris

    Wide Grip Preacher Curls

    80 x 8
    80 x 8
    80 x 7 (note to self, never start bis with these)

    Standing EZ Bar Curls

    95 x 6
    85 x 10
    85 x 10

    Preacher DB Hammers

    37.5 x 8
    37.5 x 6 (elbow says no more of these please)

    BH Curls

    35's x 7
    35's x 8
    35's x 8

    Standing DB Preacher Hammers 30s x 15

    12 sets abs

    Starting arms with tris stole a lot of energy from bis, but it was worth it, good day all around.

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  12. #132
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    Those skullcrushers are great, man. I wish they didn't make my elbows hurt.

    You're right about the front squats working the legs differently. I guess from the way I approach training, I see exercises in terms of what things do I need to improve on and use exercises that specifically address those things.

    Do you usually hit triceps first? It makes more sense to do it that way, just wondering.
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  13. #133
    Squats and Milk Bando's Avatar
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    Originally Posted by tmonkey View Post
    srs????
    no just yankin' your chain

    Originally Posted by KrohDaddi View Post


    loads the quads moreso than the hams?

    does this qualify as a sumo position?

    why don't they make a yoke you can stand up under instead of a tippy 7 foot bar?
    The position is just what's comfortable for me to go deep.

    We had a guy here who used to make a harness for front squats but I think the tippy 7 foot bar is part of the fun.

    Originally Posted by Marius_Ursus View Post
    Those skullcrushers are great, man. I wish they didn't make my elbows hurt.

    Do you usually hit triceps first? It makes more sense to do it that way, just wondering.
    My elbows hurt if I don't take care of them, I wrap them for lifts, rest them and do specific tennis elbow stuff to keep them happy.

    Normally I hit the Bi's 1st, but I agree hitting Tri's is a better idea. Big tri's make for big arms.
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  14. #134
    **S U P E R B E A S T** Meatpants's Avatar
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    Nice work Adam.

    That's whole lota work on the arms. I find an elbow sleeve helps stave off the elbow pain quite nicely, and doesn't hinder any ROM.
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  15. #135
    GO GREEN! tmonkey's Avatar
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    milk
    it does a body good
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  16. #136
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    Wow! Heavy skullcrushers in here. Great job!
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  17. #137
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    Originally Posted by Bando View Post

    Decline CGBP

    135 x 10
    145 x 12
    155 x12
    (Moved these up and upped the weight, need to up it some more)
    try decline cgbp with the reverse grip ... its an awesome tri exercise. kimsquit turned me on to them , they hit the tris like nothing else IMO.

    Originally Posted by Bando View Post

    Skullcrushers

    105 x 10
    115 x 8
    120 x 5 (fail)
    strong skulls is strong !!!

    Good job bando man !!!
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  18. #138
    Squats and Milk Bando's Avatar
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    Originally Posted by Marius_Ursus View Post
    Those skullcrushers are great, man.
    Originally Posted by IronAvalanche View Post
    Wow! Heavy skullcrushers in here. Great job!
    Originally Posted by *STEVE* View Post
    strong skulls is strong !!!

    Good job bando man !!!
    About a year ago I realized if I put a pair of 35's on the bar and did the krushers - my triceps were not gonna let the bar smash my forehead. Just one of those leaps of faith you gotta take sometimes as a weightlifter. Can't wait to strap the 45's on.
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  19. #139
    "Darkness Falls" merlinsrealm's Avatar
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    Just getting in here Bando, Good stuff going on here like I suspected...

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  20. #140
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    Originally Posted by *STEVE* View Post
    Great depth on them front squats , Ive tried them so many times I just cant get the bar in a comforatable/stable spot ...
    Try using wrist straps. Wrap them around the bar so that they make a handle. you can then use the straps to hold on with.
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  21. #141
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    shoulders

    9th day without a day off

    Alt front raise

    20 x 9
    22.5 x9
    22.5 x 10

    Seated DB press

    50's x 9
    50's x 10
    55's x 6

    side laterals

    20's x 10
    22.5 x 8
    22.5's x 10

    Machine shoulder press

    115 x 12
    130 x 12
    145 x 8

    rear delt deck

    85 x 10
    100 x 10
    115 x 10

    cardio

    Have not worked shoulders directly in months, looking forward to much needed healing day tomorrow.
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  22. #142
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    Great job, Bando.

    Have a good rest day
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    Good stuff Adam.

    You gonna be sore!

    Enjoy the rest.
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  24. #144
    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Good shoulder blast.

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  25. #145
    Banned KrohDaddi's Avatar
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    here comes Ironbar pumping that hand-truck
    Last edited by KrohDaddi; 12-10-2010 at 05:57 PM.
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  26. #146
    Evil Twin #1 doindbt's Avatar
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    In!
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  27. #147
    Teacher and Bodybuilder BergMuscle's Avatar
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    Nice way to work the delts all the way around. Enjoy the day of healing.
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  28. #148
    . Brackneyc's Avatar
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    Originally Posted by Bando View Post
    shoulders

    9th day without a day off

    Alt front raise

    20 x 9
    22.5 x9
    22.5 x 10

    Seated DB press

    50's x 9
    50's x 10
    55's x 6

    side laterals

    20's x 10
    22.5 x 8
    22.5's x 10

    Machine shoulder press

    115 x 12
    130 x 12
    145 x 8

    rear delt deck

    85 x 10
    100 x 10
    115 x 10

    cardio

    Have not worked shoulders directly in months, looking forward to much needed healing day tomorrow.
    9 days in a row? Are you a mad man.
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  29. #149
    Squats and Milk Bando's Avatar
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    Originally Posted by Brackneyc View Post
    9 days in a row? Are you a mad man.
    I'm working on a Master's Degree and my semester just ended. Back in the undergrad days I might celebrate with a 9 day drinking binge.

    These days I celebrate with my new drug of choice.
    Bro with mattbro95

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  30. #150
    . Brackneyc's Avatar
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    Originally Posted by Bando View Post
    I'm working on a Master's Degree and my semester just ended. B
    Me too. Last weekend was my last classes for about 6 weeks. So glad. )
    If you poke a bear in the eye, expect a bear like response.
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