The front squat cycle

With the new PR single the week before last, my back squat cycle ended and a new front squat cycle began. This is now the second front squat cycle in the time I've been training at Catalyst.

Last time around, front squats were misery for me. I'm quite flexible so there was never any question that I could get into a good rack position, but it took me at least 4 weeks to get a rough idea of what that should look like. The very first day of the cycle I'm not sure I even made it up to 35kg, but I was sweating and shaking from just the effort of being in (something like) rack. As the weeks went on, I crunched my hand and wrist dumping 55 or 60kg incorrectly, and ultimately ended up going to urgent care for an x-ray when it still hurt more than a week later (it was fine). I got plenty more practice dumping weights, and when max testing day came I had no confidence that I would succeed in holding up under more than 63 or 65kg. It was really in large part good luck that I made it up to 70kg.


The next cycle, that is the cycle I finished 2 weeks ago, was back squats, power jerks, and power cleans. I think the power jerk work did a great deal to improve my rack and my front squats. Figuring out how to set up so I was stable and upright in the dip and drive was I think a big part of getting comfortable. I also at some point watched a Kelly Starrett video that made a lot of sense to me.

Now I'm back with the front squats, and while they aren't really any easier -- OMG my abs -- I feel a lot more confident addressing the bar and more secure in holding it all together through the whole movement. Now 2 weeks into the cycle, I've done 58kg for a 3 or 4 sets of 4 without catastrophe. I'm not particularly looking forward to 70+kg doubles the week after next, but I'm sure I'll be fine.