Beginner progression and Front Squats

[richi]

Heyho Docs,

just purchased your brand new Beginner Program. I am stoked to start it tomorrow.

That being said I have two questions (for now at least ):

1) You basically wrote in the pdf, that the Goal is to add weight to the bar week to week in a linear(?) Fashion UNLESS RPE gets overshot. But what if I am able to make bigger jumps then just those 5% (for whatever reason). Should i primarily Focus on the prescribed RPE incase and increase the load even more? TLDNR Linear weight Progression,with RPE as a backup or use RPE as a Primary indicator of weight Progression?

2) When looking at the possible Squat-Alternatives since week1 there is no Front Squat listed. Is there a reason for that? The FS is listed in Phase 2 or 3, but not for Phase 1. Back when i used to lift I only did the Back Squat. For this time I would like to do something new, especially since I sucked at FS back then.
If it is okay to Front Squat, which accessory excercises would make sense in Phase 1 and 2?

Thank you for your time and amazing work. If something is unclear, I will clarify my question.

Greetings from Germany

[Jordan Feigenbaum]

Richi,

Thanks for your business and joining our forum. We're fortunate to have you here!

As for your questions:

1) If you can go up more than 5%, that is reasonable. I do not think I would separate the load from RPE or favor the load over the RPE for progression, especially as volume is building over the first few weeks.

2) It doesn't bother me if you want to do it with a front squat provided it's trainable, i.e. you have relatively efficient technique that you are able to repeat. It not, I'd just to back squats - perhaps introducing a paused variation like what is seen in phases 2 and 3.

-Jordan

[richi]

Alright, thanks for the advice Jordan.

[Jordan Feigenbaum]

Of course. Good luck and let us know how it goes!