47 years old with history of back and neck issues. Thought I would give Rippetoe’s Starting Strength a try, but back squats push forward too much on the upper thoracic / lower cervical area for me. After doing warmup sets plus three work sets of back squats the other day, I had a noticeably head-forward posture for a while afterwards. Plus I work at a computer all day anyway, and I remember reading an article by a T-Nation contributor recommending front squats as being better for “computer guy”.
I have tried front squats and they seem like something I can do, but my understanding is they do not provide a balanced stimulus to quads and hamstrings. So I am guessing if I replace back squats with front squats, some other adjustment(s) will be needed in the program to balance quads vs. hamstrings.
QUESTION:
Assuming back squats are out, and assuming 3 sessions per week alternating ABA followed by BAB – which of the following would be better?
Version I –
Session A
3 x 5 front squat
3 x 5 OH press
3 x 5 barbell row
Session B
3 x 5 RDL
3 x 5 dumbbell bench press, 30 degree incline
(bb bench bothers my shoulders, and I don’t have a spotter)
15 total chinups
Version II –
Session A
3 x 5 front squat
3 x 5 OH press
3 x 5 barbell row
Session B
2 x 5 front squat
3 x 5 dumbbell bench press, 30-degrees
4 x 5 RDL