T Nation

Changing Leviathan (Anchor) Programming, Front Squats as Main Lift


#1

Hypothetical question: IF I wanted to use front squats as my main squatting movement, would it be ok in the Anchor part of the program to do 5’s Pro + 1-2 Jokers (or just straight up 5’s Pro) instead of PR set?
I’m starting the program next week and thinking about it, I prefer to keep FS sets within the 5 reps range.


#2

do whatever you want. Front squats are not the same as squats. That is all.


#3

As always, use common sense and the years of training experience to guide you. I have no idea.


#4

Hi Jim,
a question: let’s say there was someone SO DUMB that he always trained front squats since the very start of his lifting “career”, and kept them as main squat lift when he began 5/3/1, someone like me.
I’ve done back squats maybe 7-8 times total, so my technique while acceptable is still rough. And I tested the back squats TM discovering it’s just about 5% higher than the front squats TM.
If I wanted to put back squats as main lift going on with 5/3/1, which approach would you suggest? Back squats main lift + front squats supplemental; front squats main lifts + back squats supplemental or back squats as both main and supplemental?


#5

Depends on what your goals are: do you
A) want a big back squat and/or
B) need to be big and powerful for a sport


#6

Tough question.
I definitely want to have a decent base strength level, that’s my #1 goal at the moment.
I’m on the good track for a 2.5bw deadlift, working on 1x press and 1.5x bench (who are doing ok), but my best back squat right now would be a 1.5x and front squat a tad less, which is hilariously bad - especially compared to the deadlift.
I’d want to fix the lagging squat bringing the back squat numbers up to an acceptable level. I’m not playing any other sport but there’s a ton of things I appreciate of front squats and overall I simply like doing them.
My ideal setup would have back squats as main and front squats as supplemental. I’m just unsure if I should drop front squats for a few months while completely focusing on back squats.


#7

if you’ve done front squats all your life, why not do a few cycles of back squats and see where you land? Chose a light TM and work through it. You could use front squats as supplemental, but maybe just hammer in on the back squats for a while?


#8

Yep I think I’ll go that route, I tested the squats TM (5 solid reps with 1-2 in the tank) yesterday so I’m ready to go.
Starting Leviathan next week, which allows to choose the supplemental template (was thinking about BBB@FSL for back squats), then after Leviathan I planned to go Pervertor, who rotates Widowmakers, BBB and BBS for supplementals.
It would be about 5 months in strength/volume programs with high volume back squats, don’t think my front squats will suffer (might even improve)


#9

I don’t do heavy back squats anymore. I’m 52 and don’t need anybody’s permission. Front squats for me.

All I did was look at my accessories as front and back are similar, but not the same.

As stated, use your head.


#10

This is easy - just replace the back squat with the front squat. HOWEVER, not all things carry over to the front squat, despite internet lore. Namely, multiple higher rep sets (think: BBB) are not a good idea. That is fine as there are dozens of different options to choose from.

As JFG stated, just use your head and some common sense. It’s not a huge deal