Barbell squat variation for At Home Template (Day 3)

Training Q&A [Moderated]
1

Hi there,

I’m enjoying the At Home Template and have the whole family training with me at the same time! With all the exercise variations, I can usually find something that the kids (9 and 11) and wife can do as well. Sessions don’t always go smoothly but at least we’re training together.

I do have a barbell and some weights but no rack. So I’ve been doing Front Squats which have always been challenging for me as I don’t have a great rack position and so it puts strain on my wrists and fingers. But I want to work on it and maybe that’ll be one thing that improves through this quarantine.

On Day 3 of the min equip template, the tempo squat comes after chins and I had a really tough time getting the wrists into position after the chin-up slot (arms were a bit pumped, I guess). So I tried Zerchers for the tempo, but I can tell those are going to get uncomfortable once I ramp up the weight (and my upper back seems to tire before my legs do).

So I’m wondering about which route to take on Day 3 squats.

  1. Do tempo squats first (and RDLs last) so that I can achieve a better front rack position.
  2. Leave in third slot that day and continue working on Zerchers.

FWIW, I’m 49 yo, 210 BW, 210 kg squat in last meet.

Also, Jordan, heard on your IG lives that you ordered a bar and plates. I’d be interested to know how you will work that into At Home template.

Thanks.
ROD

2

Rowdy,

Thanks for the post and I’m glad to see you’re getting the whole family involved.

You have a few options here:

  1. Do tempo f/s first
  2. Replace tempo f/s with tempo back squat (clean and press bar overhead)
  3. Replace tempo f/s with tempo split squat or split squat or bulgarian split squat or tempo bulgarian split squat
  4. Do zercher’s in place of tempo f/s
  5. Keep everything the same and use 2-finger talon grip on f/s 6

I ended up getting a rack, bar, and plates so I’ll just be doing normal stuff. Also, if you have a dip belt and a wrist strap, you can do cowboy squats as a belt squat kinda thing.

-Jordan