Front squat 5-5-5-5-5 reps
Compare to 220904.
Post loads to the comments.
Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.
To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.
In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.
Resources:
The Front Squat
Find a gym near you:
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Comments on 250310
110 Comments
50 kg
185-205-215-225-235
40/50/60/70/80/85/90
E4.5MOM
105 x 5
70-75-80-85-90kg
M/39/6’/174#
225/225/225/225/225
*Back has been cranky and first heavy squat workout in a while so this feels like a win.
*All sets without a belt.
200508: 215/235/255 (5-lb. PR)/235/225
220904: 235/245/250/245/235
Deo gratias
M56/150
167-177-190-177-177
38 / M / 5'9" / 140lbs
125-125-135-135-125
Front squat
5x5
30-40-50-54-60 kg
M/55 👨🏻🦳
in kg
40, 50, 60, 70, 90(3+2)
70*5
135/225/295/315/325
Saving for later. Did deep alternating 1 arm Sumos off end of picnic table with 1.5pd KB. 5 sets of 12 and wow did it burn. Then followed with 5 x 10 of KB deep squat curl into goblet squat to overhead extension. Thought I’d try some new stuff and they did not disappoint.
M-43/178/72kg:
15' practice handstand hold, pistola squat and ring Muscle Up, then:
Wod,RX: 5x5@90Kg
205-215-215-215-225lbs
155 175 195 205 205
Full Squat
20, 30, 35, 40, 40
Its my light heave day :D
Just saw this tonight, and today was a preprogrammed front squat day - nice!
m/50
185-195-205-225-235
m/39.
205/215/215/205/210
165-165-165-165-165
M/190/69”
Did my workout 55555 front squat
100 lbs
120 lbs
150 lbs
160 lbs
45-75-95-115-135
Overcome by events, back tightness, and knee pain. Just did some stretching/mobility work. Will look to make up what I can later.
5x5
185lbs
215lbs
235lbs
255lbs
275lbs
-15 Min Warm-Up
-135; 155; 165; 175; 185
-10 Min Cooldown
55 yo M/ 5'9"/ 152 lbs
Front Squat 5x5
135-140-145-150-155 lbs
Then did a metcon with the crew at station 10 today
Set 1 170 (5reps)
Set 2 145 (5reps)
Set 3 165 (5reps)
Set 4 185 (5reps)
Set 5 (broken up)
190 (1rep)
205 (1rep)
190 (1rep)
195 (1rep)
200 (1rep)
F 67
55# 95# 100# 105# 110#
145-165-185-215-215
245-245-245-245-245lbs.
65-95-135-155-160
135
185
205
225
245
95
135
155
185
205
185-185-185-205x4+185x1-205
185-185-185-205-225
5’9” 210lbs.
185-205-225-245-255
85-90-90-90-90kg - 22yo 194cm 94kg
Home gym, female
No rack, cleaning first each round
28-38-43-48-53 lbs
145-155-165-165-165 lbs
No rack, so have to clean first:
65,75, then switched to landmine for
95, 110, 120#
All ornery joints present & accounted for. Ghosts of years of equestrian pursuits haunting this one today.
Nice!
I was traveling over the weekend, and finally recovering from a shoulder/upper chest strain, so I worked out yesterday. And of course I did a squat workout, fully expecting hq to know and punish my freelancing. Sigh.
115-125-135-145-155#
Nowhere close to my FS 5 rep max, but reasonably happy with this after yesterday’s DB DL/squat workout and my current fitness level. Most encouraging, my wrists did pretty well. I spent a bit more time, and time after each set, stretching, and it definitely helped.
62/5’8”/155
Isn't that always the way!?! Great job today & glad you're getting back after the strain!
185-200-205-205-205#
Well done!
M50/77kg/179
50-54-59-60-64kg
With the hiatal hernia that I have I think there is my limit. Wear your belts young people.
Good advice to use care, always. Nice work!
March 10, 2025.
5 Rounds.
Result: 50-60-70-80-85 Kg Hard.)
Great!
3 rounds ft:
30 front squats with 80lb
30 kettlebell snatches with 35lb
10:10
Good workout!
Beginner option:
Same as Rx’d.
55-70-85-105-135 lbs
Well done, solid increases!
5×5, 60kg
Front squats remind me how old I am by bringing all my aches and pains to my attention.
95-135-165-165-185-205
I used straps on the bar which made a huge difference. (Wrist, elbow and shoulder pains) all with a side of knee pain 🤪
Don’t know how old you are Jonathan, but it only gets better! 🙂
Those are solid squats, despite the pain. Also, what Jim said!
Not old enough to complain
M- 53/ 5'7 / 225
Intermediate athlete/scale
220904-155/5, 175/5, 195/5, 215/5, 225/4
today
175/5, 195/5, 215/5, 225/5, 235/5, 255/2
Not bad work 👍
Not bad work 👍
👍👍
Bravo! Not very “intermediate” in my book!
Excellent, Dave! Nice improvement too!
175/185/190/200/45 (deload set)
+13# PR from last time!!!
Congrats on the PR!
Congrats on the PR! Nice job!!!
Congratulations!🎉
Great Job!
Big numbers, awesome!!!
Wow. Impressive!
Very well done!!!
100 Kg
Nice work!
Well done!!!
across all 5 sets? Nice!
Awesome!
@Jim No, 10 Kg increases... Usually I only write the heaviest.
Thaaaanks everyone ;)
Rxd at the Y. Last round didn’t feel great after the first rep so I called it there.
135-155-175-185-195-205-215 (Fx1)
20220904-up to 215, failed on 225
20220614-up to 195
happy Monday folks!
Nice work
Solid numbers 👍🏼, nice job!
Well done. A lotta weight for FS.
Fantastic!
Well done
Good job!!!
Nice job!
Front squat - 45-50-55-60-60
Great job!
Well done!!!
Steady increases; great work!
7:00
M30 5’10” 207lbs
Done in 7min. Not bad
Heaviest load 40 KG
Nice job
Good work!
70-75-75-75-75 kg
Good work!
Way to go!👍🏼