Race to a 550 Front Squat

[Jonathan Macfarlane]

Just felt like giving Jon Conner a chance to win this. I know there are a few guys up around that mark on the forum.

I'm in 502 max a few months ago weighing 295, hoping to do 530 by year end.

Must have video, must pass the Jay Hagadorn depth test, if its 2 inches above parallel then you fail!


Jon Conner 525 @380ish
Ryan Johnson 506@ 295
Joshwar Davis 506 @ tree fiddyish
Jono Mac 502 @ 295
Matt Dawson 500@283
Justin Warren 500 @300
Brandon 'I love Hellga' Campbell 455 @ 250
Andrew Palmer 445 @ 350
Justin Blake 425 @

[rjpe99]

I am in! Front squat is my favorite lift :)

[Jonathan Macfarlane]

I am in! Front squat is my favorite lift :)

Yus, finally. What's your max and bodyweight?

[AndrewPalmer]

what are your rules as far as hand position? Does it need to be clean grip or can we cross arms?

[Jonathan Macfarlane]

what are your rules as far as hand position? Does it need to be clean grip or can we cross arms?

Cross over is fine, just don't do the cross over with extreme wide stance and cut it 4 inches high, anyone can do that.

Sink it down to about parallel and blast it up. Do it any differently then you're just cheating yourself.

[Justin Warren]

I'll jump in here. I hit 500 a while ago and my BW is about 300. I'll be front squatting again in a few weeks.

[Colton Streck]

threads like this make me cry at night with my 315 front squat

[JimmyHerbst]

I am totally not in this race at all. I just wanted to comment on how sick you dudes are for being able to front squat such ridiculous weight. Anything over 335 on the front squat and I pass out!

[AndrewPalmer]

Cross over is fine, just don't do the cross over with extreme wide stance and cut it 4 inches high, anyone can do that.

Sink it down to about parallel and blast it up. Do it any differently then you're just cheating yourself.


Cool deal, I rarely squat heels wider than shoulders anyway.

I've hit 445# and I'm a 350# tub. Less than the rest of your squats but I'll jump in.

[Brandon Campbell]

ah hell I will join!! I love frontsquats

Bodyweight = 250
Max FS= 455

[jay lyttle]

craig smith [mr. kara bohegien, sorry craig luv ya bro] and greg hadley had a front squat bet 4 months ago or so, and i think craig won with a 535 or more!!!!

[Joshua Davis]

I would be in, but I can't front squat currently, my manly triceps won't let me rack a bar anymore.

My best was 230kg/507lbs

If I ever get my flexibility back I'll start chasing teh big waits again on frontsies.

[Jonathan Macfarlane]

craig smith [mr. kara bohegien, sorry craig luv ya bro] and greg hadley had a front squat bet 4 months ago or so, and i think craig won with a 535 or more!!!!

That was amazing. I'm not sure what the final weight was, I think about 530, was so easy for Craigos. I'm not sure if he did 550, but I'm sure he'd win it anyway.

[Jonathan Macfarlane]

I would be in, but I can't front squat currently, my manly triceps won't let me rack a bar anymore.

My best was 230kg/507lbs

If I ever get my flexibility back I'll start chasing teh big waits again on frontsies.

You're in.

[Johnathon Conner]

Im in but i was going for that next week, so you guys better do it before tuesday!

[supermagnamon]

Im in but i was going for that next week, so you guys better do it before tuesday!

Might as well change the thread to race to a 600 Front Squat.

[Justin Blake]

Im in but i was going for that next week, so you guys better do it before tuesday!

so you can already do it, 600 for this guy, im in, current best 425, long way to go

[steve-ferreira]

hit 505 for two singles on fronts about a month & half ago (belt & knee sleeves only)....weighed in roughly 230-235

also the last day i squatted since....woke up the next day with horrible lower back pain and now after a MRI, im rehabbing two herniated discs.

physical therapist says its not one motion or pull that will herniate a disc, but a gradual effect from years of lifting. that front squat simply was the 'straw that broke the camels back'

anyway, learned my lesson and will keep the heavier squat weights limited to rear squats once i recover (optimistic). no real need to go so heavy on fronts, its just that the previous 455 rep went up so easy ;)

but good luck to the rest of you & stay safe

[rjpe99]

Yus, finally. What's your max and bodyweight?
6-5 295
hit 506 with a wider stance in March at 280lbs
hit 495x2 with a close stance a few inches deeper about 5 weeks ago at 288lbs and just missed 405 for 10.

[steven webster]

anyway, learned my lesson and will keep the heavier squat weights limited to rear squats once i recover (optimistic). no real need to go so heavy on fronts, its just that the previous 455 rep went up so easy ;)


Teach you to squat over double bodyweight. Weigh over 300lbs like everyone else next time. :p

Seriously, think I know what you mean about back strain. Thanks for the heads up!

[chrisklavette]

so you can already do it, 600 for this guy, im in, current best 425, long way to go
Jesus, aren't you like 175lbs? Just kidding of course. Is this kind of front squat weight normal for a LW pro?

You guys should make a "can't smell like cabbage" rule so Brouse can't be in.

[Jonathan Macfarlane]

Bump and updated.

[Greg Hadley]

craig smith [mr. kara bohegien, sorry craig luv ya bro] and greg hadley had a front squat bet 4 months ago or so, and i think craig won with a 535 or more!!!!

I plan on revenge.

Here's my 540 FS at the end of my off season lifting program last year.

http://www.youtube.com/watch?v=MN6WPOmyYMc

[Johnathon Conner]

Well i went for it but it was a no go. got down and out of the hole good but the bar moved when i was at the bottom and i couldnt fight it up. Was a bit high but there is always next time.

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Also like to note though that tonights workout was long, and painfull i feel so beat!
deads
315x5
500x3
700x3
765x1
855xmiss
805x1

squats
225x5
405x5
605x2
675x1

fronts
225x2
315x2
405x1
550xmiss
550xmiss, ran out of gas big time

snatches
135x3x3
225x2x1

deadlift reform feet and hands closer in
315x3
405x2
500x2
675xmiss, worn down went belt less and didnt want to push it

[Jonathan Macfarlane]

Conner, you're a freak. Nice job. Dl attempts up to 855, Squats to 675, and only then FS? I'm surprised you went 405 straight to 550. Personally I'm not a fan of more than 50lb jumps when the fronts get heavy, I know you're huge, but surely a 145lb increase is pushing things a bit far?

[Brandon Campbell]

Nots johns fault, he cant help it he told the weight to get on the bar and they were all so excited to many jumped on at once!!!

[Ashley Christopher Moore]

John,I think that you're good for 600 fresh. Also,have you ever tried making 50lb. jumps on the dead when you get closer to your limit(not in the begining though) I know you probably get tired of all those warmups and do not want to get worn out but 90lb. jump for a max seems a little too much.

[Tony Moses]

That was an awesome attempt at 550. It looked, to me at least, like you had enough strength and then some. What tends to happen on fronts when you hit a point in the lift that you have to fight through is the elbows tend to drop and the weight rolls forward, it looks like that's simply what happened. When you don't have a clean grip, it's tough to raise them. You're a monstrous dude, so unless you've been clean gripping for years, you'll spend a lot of time getting the flexibility to do it and as a strongman it probably isn't even worthhile to do, but what you can try is a clean grip with straps around the bar. brad Gillingham does this, so does Craig Smith I believe.

I think Craig even posted something on here a while back that detailed how he rigs up the straps.

Seriously, that vid was impressive as hell and you're clearly MORE than strong enough to make that lift, I think you're good for 6 plates very soon.

*edit* Holy S*it, I didn't even notice you did back squats and deadlifts first, lol. That's freaking unreal and inhuman. Seriously, until the bar rolled forward you were smoking the lift. I think if you did fronts first, 585 would go down.

[Matt Dawson]

count me in...500@283

check out my youtube to verify if you would like

[Jonathan Macfarlane]

Matt Dawson FSing 500

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Kevin Nee doing 505@ 0:27

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Craig Smith 555 FS

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Me with 500

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[Matt Dawson]

bump for this thread...im trying for 550 tonight :N:

[Tom Mutaffis]

I might give this a try in a couple of weeks.

What is everyone's thoughts on power pants / knee wraps?

Here is 475 lbs in knee wraps:

http://www.youtube.com/watch?v=xWwZ7_AoOsA

Hit 405 x 5 and 365 x 10 in just a belt recently.

Bodyweight 215-220 lbs.

[Kyle Sinn]

I might give this a try in a couple of weeks.

What is everyone's thoughts on power pants / knee wraps?

Here is 475 lbs in knee wraps:

http://www.youtube.com/watch?v=xWwZ7_AoOsA

Hit 405 x 5 and 365 x 10 in just a belt recently.

Bodyweight 215-220 lbs.
you are a freak damnnnnnnnnnn

[Adam Keep]

you are a freak damnnnnnnnnnn

Yes he is. Take a look at his squatting numbers in his training log.

[Kyle Sinn]

Yes he is. Take a look at his squatting numbers in his training log.
I dont want to.. im already jealous of all these 300lb+ guys on here lol i feel like the shrimp of the forum now

[Johnathon Conner]

Well went in tonight exhausted after a long day was going to take it easy but when I got to fronts I figured what the hell and I crushed 550!!! The one night I didn’t have my camera lol. A friend did get it on his phone though and I am waiting for the vid.

tonights lifts heavy sets
deads
700x3
785x1
bsck squats
600x3
700x1
front squats
405x1
550x1!!
stiff leg deads light
405x5

[Justin Blake]

Well went in tonight exhausted after a long day was going to take it easy but when I got to fronts I figured what the hell and I crushed 550!!! The one night I didn’t have my camera lol. A friend did get it on his phone though and I am waiting for the vid.

tonights lifts heavy sets
deads
700x3
785x1
bsck squats
600x3
700x1
front squats
405x1
550x1!!
stiff leg deads light
405x5

it doesnt count until he posts the vid, everyone hurry up and get your attempts at 550 in now...JK. Way to kill it John!

[Eric Todd]

Imagine that, John won...I wonder who would win in a footrace, John. Any ideas?
ET

[Lance Foster]

Imagine that, John won...I wonder who would win in a footrace, John. Any ideas?
ET

Are you thinking of any particular distance...say 40 yards???

[Eric Todd]

Well, 40 yds was the first distance that popped into my mind, but I would race John Connor in any footrace. I may not be able to lift so well, but I can run like a gazelle!
ET

[Scott Markowitz]

I dunno ET. Normally I'd go with you....but if there's a fridge or a smoker or a grill at the finish line, it's a tough call.

[Matt Dawson]

I hit 550!

I was about 2 inches high...and no i dont have a video. I will get it on video and i will be low enough....

[Justin Warren]

I hit 495x2 today pretty easily. We'll see about a max next week.

[Johnathon Conner]

Took an attempt at 600 today. Walked out easy and smooth on the way down but that is as far as it went lol. Heavy night though deads 815x2 squat 700x1 miss 745 and big miss on 600 fronts lol. Also still waiting on the 550 vid from my friend, technical difficulties.

[Ashley Christopher Moore]

You should try front squating first just once to see if you could get 600 fresh. i think you could or atleast get close if you did 550 after deads and back squat.
Good luck on your quest to 600

[Jonathan Macfarlane]

I'm going to bump this thread, finally hit the 550lb front and had a narrow miss at 573.

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[steve-ferreira]

jon - you're a freak. some BIG front squat #'s, congrats!

out of curiosity, what type of sneakers do you have on? i always just squat in my day-to-day "running" sneakers but i think heal air cushion might be counterproductive

[Jonathan Macfarlane]

Steve, thanks sir. Just trying to become a mini-Misha, if that's possible.

I'm actually wearing Oly shoes, they're a very worn (held together by tape) pair of Adidas Power Perfects. I like them in that they have a bit of a heel and feel pretty solid. Shoes like the VS athletic ones have a slightly bigger heel, not sure how much of a difference half an inch or so would make.

For oly lifts, overheads and front squats, I wear oly shoes. For back squats I prefer to use a flat shoe like a chuck taylor or in my case, some adidas shot put shoes. Either way, there is never an excuse to have a slightly spongy/soft heel when you squat. I'd try front squatting in dress shoes or hiking boots/steel caps etc and see if its any easier.

[steve-ferreira]

thanks for the info jon....yah might have to finally invest in a pair of oly shoes. been interested in the do-wins rogue since they have a smaller heel (3/4" i believe). yah i know these "spongy" heels have no place in the main lifts, guess it never really bothered me too much, but im sure ill notice a difference with the sturdy sole of an oly shoe.

keep up the good work, first the 200lb one arm barbell snatch and now this....training lookin solid & misha-like big guy!

[kenneth nowicki]

Heres what my training partner did last Xmas:

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[WesleyInman]

Heres bodybuilder Justin Harris shaming all of us...

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And for the record, even if I weren't hurt I still wouldn't enter this contest, 550 is hard enough on a rear squat!

[Patrick McGuffin]

I would call him out for depth.

He is still way stronger than me tho.

[Brandon Campbell]

stilll working on that 550. Let you guys know what it happens closer around 515 right now, going be a bit till i can get it up some more

[steve-ferreira]

Steve, thanks sir. Just trying to become a mini-Misha, if that's possible.

I'm actually wearing Oly shoes, they're a very worn (held together by tape) pair of Adidas Power Perfects. I like them in that they have a bit of a heel and feel pretty solid. Shoes like the VS athletic ones have a slightly bigger heel, not sure how much of a difference half an inch or so would make.

For oly lifts, overheads and front squats, I wear oly shoes. For back squats I prefer to use a flat shoe like a chuck taylor or in my case, some adidas shot put shoes. Either way, there is never an excuse to have a slightly spongy/soft heel when you squat. I'd try front squatting in dress shoes or hiking boots/steel caps etc and see if its any easier.

Jono - just wanted to say thanks...used my new Do-Win Rogues for the first time on front squats this week, WORLD of difference! honestly, the upgrade from my cushion sole Nikes to these Oly shoes, night & day...looking forward to seeing the difference on OHP once i rehab from this injury...

[jayholder]

I hit 500 this morning at 390

[Paul E Ohl]

Hats off to all you fabulous FSquatters : Macfarlane, Smith, Conner, Blake.

And to the incredible 8 reps by Justin Harris.

Not to mention the 616 lb FS by Santa Claus ( Nowicki's trg partner).

To put this in perspective I will recall the 2003 Super Series in Hawaii. They had the big boys there, including Mariusz, big Z, Hugo Girard, and the rest of a world-class field.

In the FS event, if I remember well, Svend Karlsen gave it a try at 525 lbs. No one else succeeded even at 500 lbs even.

Should make you feel damn proud !

[Jonathan Macfarlane]

Many thanks Paul. Onwards to 600lbs!

[Garrick Daft]

I'm going to bump this thread, finally hit the 550lb front and had a narrow miss at 573.

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That is amazing Jono!! Congrats man! wow!

[Paul E Ohl]

Just saw that near miss at 573 lbs.

Depth check OK by all standrards.

You mean to say that 600 lbs will come only in 2010 ?

I will call it by X-mas time... that is if you're lazy !

Great showing Jonathan !

[Jonathan Macfarlane]

Garrick, thanks man.

Paul, yeah I think it's a fair goal for 2010. Reason being is that I usually cycle exercises, and I'll probably cycle heavy front squatting out about now, so won't be able to max out before end of 2009. I still need to make some progress before I can hit 600lbs.

Thank you though, it's my way of making up for not having an 800lb deadlift.

[Chris Weaver]

Sign me up for this mofo. I hit 500 x 2 (onto a box) today. I was really tired but it felt pretty light, and went up really fast. No video cause I wasn't planning on going heavy tonight.

[tom_mcclure]

Just felt like giving Jon Conner a chance to win this. I know there are a few guys up around that mark on the forum.

I'm in 502 max a few months ago weighing 295, hoping to do 530 by year end.

Must have video, must pass the Jay Hagadorn depth test, if its 2 inches above parallel then you fail!


Jon Conner 525 @380ish
Ryan Johnson 506@ 295
Joshwar Davis 506 @ tree fiddyish
Jono Mac 502 @ 295
Matt Dawson 500@283
Justin Warren 500 @300
Brandon 'I love Hellga' Campbell 455 @ 250
Andrew Palmer 445 @ 350
Justin Blake 425 @
Funny to see this on here today, Tom Ciaffiglione reminded me today that i got 585 for a double back in 05 at about 320. I had to rack it before going for number 3 cause it slid down my delts a little. I will now try to beat that in 2010! I'll have to get it on vid

[Carl Foemmel]

Hey Tom...race ya to a 290kg front...

[tom_mcclure]

Hey Tom...race ya to a 290kg front...

What's up Carl? Race to 290? I don't know how much of a race it will be, I just started training a few weeks ago after taking off over a yr. I first need to get my strength back, but yeah, I'll try to get to 290 maybe by some time next spring. If you beat me to it, let me know. Have fun getting there!

[MikeMastell]

Sign me up for this mofo. I hit 500 x 2 (onto a box) today. I was really tired but it felt pretty light, and went up really fast. No video cause I wasn't planning on going heavy tonight.

That's the only way to hit PRs. I honeslty believe people don't plan going heavy 90% of the time they hit PRs. Its just they get a good session going, feel really good, and let their egos get the best of them haha That's what happens to me anyways

[Steve Bianchi]

Good job Mike, see what a little push from CT Strenght will do!!!! Na just kidding keep up the good work!I think Josh and I are gonna join u on this race! Big Steve B

[tom_mcclure]

Hey Tom...race ya to a 290kg front...

Carl, I just saw the vid of warrick in members media front squatting 685lbs! Guess he beat us before we even started. Good job warrick!

[Chris Weaver]

Nailed it!!! (I think it was the shirt)

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[Carl Foemmel]

Carl, I just saw the vid of warrick in members media front squatting 685lbs! Guess he beat us before we even started. Good job warrick!

Hey Tom, Yeah I just saw that. Insane strength.
I didn't realize you had taken a whole year off of training. Glad you're back at it man.

[Carl Foemmel]

Was never really in this race as I had been over 550 on fronts before. But after a few months off from any squating because of my torn bicep, I hit 555 for a double last night. Hopefully be saying goodbye to the 600lb mark in the next few months. I have it posted in my journal too but thought I'd share on this thread as well...BW was 272lb.

http://www.youtube.com/watch?v=FNfaP4-pBQc

[chrisklavette]

250kg huh? I'll enter this race as the tortise. I just hit 190kg @ 93kg bw. I'm sure it will be a year or so to add that 60kg but we'll see you there

[Ryan Bracewell]

I tried and failed on 550 a week or so ago, but I have hit 545 before