Approximate loss % per month of squat weight?

[Blairbob]

Any ideas?

Just wondering how much I have probably lost in my Front Squat in 3 months?

5/10% per month? I was still active but just biking, walking, spotting kids in the gym or doing back tucks. More of physical play than working out due to time constraints.

Work schedules and finding a gym have been a pain. I was out of town for 2 weeks.

Now I'm back working out a burgeoning CF gym in the area. Got the ok to start doing the lifts seperately when I come in this week.

My FS got up to about 135kg at the beginning of May and I had been lifting since mid December/January.

btw, I'm 5'1, should compete as a 69kg lifter when I lean out as I'm around 77 now. Gonna be 34 fairly soon.

I've been front squatting for most of the 17 years since the fall of 96 but my FS never really went higher than 115kg till recent years. I'd say my form is pretty good though my front rack could be better.

Thanks all.

I'm just kinda wondering how much it may have to do with my lift numbers this week. 15kg under in my clean but my legs were tired this week after they were still recovery from endurance OHS from "Nancy" and SN the day before.

[PFerrari]

Kind of a weird question. A lot of it depends on what other stuff you've been doing. I'd just work up to weight that feels somewhat challenging (not too tough especially on the first day doing an exercise) and just follow some sort of linear progression type thing for a few weeks to get back into the swing of things.

[Blairbob]

Yeah, LP will be the key of regaining my strength. What I was doing before. Alternating BS and FS on different days. Throw in either PushPress or DB benchpress (regular bench hurts my shoulders no matter what I do and I just don't give a crap about it enough to deal with [gymnastics shoulder injuries]).

In those 3 months, I did a bit of gymnastics crap when I wasn't coaching. Maybe some backflips and spotting the girls. Ride my bike or walk and bus to work. Maybe some tumbling and Single Leg Squats. I tried squatting some of the beams but it was hell as I had gotten weaker. Zerchering the smaller beams was too much of a pain in the ass as well.

We had some light DB and KB to play with at work and I have an adjustable DB/bar up to 65lbs at home. It's mostly useful for one arm rows and presses and goblet squats.

Currently, the CF affiliate I lift at doesn't have squat racks so I need to make some ghetto ones or see about lifting at the local JC. If I can't do that, I'll join a cheap globo to get my squats in.

[PFerrari]

Kinda weird that a CF affiliate doesn't have at least 1 squat rack. I know that strength training isn't the main focus of crossfit but any serious strength and conditioning/fitness program needs a squat rack.

[Blairbob]

Agreed, it's only about 3 months old so it's a matter of equipment purchase as well as space. 40 or so clients, many from his church.

He has a bar system in place that is supposed to get some bar mounted installed but it hasn't happened yet. They are possibly going to move in a few months as well.

[glennpendlay]

It is really, really hard to predict how much strength you will lose with a certain amount of time off. But it is usually fairly accurate that it will take you about the same amount of time back in the gym as you took off to get back to the same place where you were before you took off.

[Blairbob]

Thankyou Glenn. I was just trying to figure out a plan of sorts since I'm hoping to see if I can qualify to Nationals next year.

This week my SN PR'd for the year but my Clean was 14kg lower than it was in May. I dunno if my legs were just weak from a CF OHS low intensity high volume workout the day before or what.

Maybe I'll just try working the Clean tomorrow.

I was also trying to gauge if I had lost strength for the clean but my SN to CLN ratio had gone up.

May: 60ish SN, CLN 96.

This week. SN 70+, CLN 85

[Blairbob]

Update.

Looks like my strength has just gone to the pisser. Clean session was rushed today, about 30 minutes before the CF BS, but I barely got to 85 and was missing 2+ kilos under that 2x.

So I've just gotten weak.

At least my SN percentage seems to be up so that probably means form is better.

But I'm still frick'n weak goddammit.

Thanks all. 9 months till Nationals. 219. Need 64kg.

[Blairbob]

Update. On Saturday and today I tested Front Squats and Back Squats sort of.

On Saturday, after a usual session of OlympicLifting, I worked doubles in the FrontSquats. Managed up to 110kg. This was the 5th day working out during the week and MTuTh were generally do some lifts and whatever CF metcon was going on at the day (aka 20m workouts). I still felt fairly fresh and the weight was starting to feel heavy even before 100kg was on the bar (weak).

So 110x2 vs 135x1 in May. I think I had done doubles for 133ish back around then. That's a loss of 20-25kg on the bar.

Today I decided to just do escalating 5's. On racking 125, I just got a sense that 5 wasn't going to happen. Made 3 and opted not to do 4 as I didn't feel like dumping it (wasn't in a cage) and left wrist was acting wonky from tweaking both of them on a set of hang cleans earlier.

So 125x3. 125 back in May would have still been a warmup set. I want to say I was squatting around 150+ then. I was focusing more on upping my FS than BS as each FS day was nearly a PR. It would probably be save to say I lost 50-60lbs on that lift as well and 315 would be a hard fight.

So 15lbs per month seems about right.