workout but can't divide squats

C

cian

0
I had the following routine reccomended(cheers Karky) but I have a problem in that I have no squat rack so front squats are hard to hold up while I position myself.

M:
3x10
Back squats
bench press
bent over rows

W:
5x5
Deadlift
Military press
Chinups

F:
4x6
Front Squats
Reverse grip bendt over row
Bench press (use different width grip than Monday)


All the is great but would it make a lot of difference if I did the same squats on Monday and Friday?I'm unable to do front squats.

Cheers
 
hmm.. front squats are usually easier to do without a rack than back squats.
do you use a grip like this?:


is it that you find it hard to rack it on your shoulders? remember, the bar should lie on the shoulders, you should not be holding it up.

If you cant do it, you could always do bulgarian split squats or step ups..
 
\Well my problem with the squats is the my shoulders can't support the weight, they are too far back so my neck is in the way and my arms are needed to take the weight, is this normal?


A few questions:

Bent-over rows: where do I bring the weight to: my chest/stomach etc, do I curl them or lift the weight straight up.

Bench Press: do i lift it over my neck/chest or what?
 
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I don't see a reason why you can't do it, other than if you have bad form...or, unless you're some kind of mutant and have your head growing out of your ribs...well, I take that back. I see a reason why you can't do it.

Check your form.
 
bendt over rows is no curling motion.. bring the bar to lower chest, abs or lower abs. the further down you bring it, the harder and the more lat involvment.
if your shoulders cant support it, you are probobly doing it wrong. However, just do bulgarian squats instead, or stepups. just google them.
 
Well I tried it but still can't do it. The only thing it can rest on apart from my hands is the very tip of the bones at the bottom of my neck and this puts huge strain on them.
 
well many people find front squats uncomfortable on their shoulders. And they are if you dont have alot of meat there. Do you have a camera? could you take pictures on how you keep the bar on your shoulders? if so we could figure out if you are doing it wrong. Anyways, research bulgarian squats and stepups and do ONE those instead of front squats.
 
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