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P.H.A.T Lower Body Power Day Question!!8931

Eldemire1 private msg quote post Address this user
Lower Body Power Day | Mondays
-Back Squat 3-3-5
-Front squat 2-6-10 -- use to be Hack Squat
-Leg extensions 2-6-10
-Stiff legged dead lift 3-5-8
-Hamstring curl 2-6-10
-Standing calf raise 3-6-10
-Seated calf raises 2-6-10

This is my lower body power day using P.H.A.T training to become a little bit bigger for Cheerleading. Yes i am a male cheerleader please no stereotypes because i am none of them. But my question is I substituted out Hack Squats for Front Squats ( There is a reason for this please just answer question ) and i wanted to know should i keep the current set/rep range or should i change it to {3-3-5 (3 sets-3-5reps)} Please help thanks for your suggestions.
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The Dark
Knight
eknight private msg quote post Address this user
That substitution is fine. I've done the same on occasion, as hacks sometimes bother my knees. I actually prefer your rep scheme and use it myself, doing sets of 3-5 for squats and slightly higher on my other movements. -3X
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Eldemire1 private msg quote post Address this user
@eknight Thanks, I hat hack squats they don't sit well with my knees either.
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TheBangBus private msg quote post Address this user
Quote:
Originally Posted by Eldemire1
@eknight Thanks, I hat hack squats they don't sit well with my knees either.


Must be a male cheerleader thing
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sriram private msg quote post Address this user
Since the question is already answered, and since the topic is about lower-body compound lift substitutions;

what are the pros/cons of box-squat vs. ATG squat?

Btw, sick that you're a male cheerleader, props for breaking social barriers!
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Eldemire1 private msg quote post Address this user
@sriram Thanks, can't let people decide your route in life. Its actually much harder than it looks trust me lol. But honestly i can't answer that question because i have never done either squat beside front and back. So maybe somebody can answer that for you.
I'm doing front because it helps with Stunting/etc. Also i hate hack squat as i said it hurts my knees and i feel like i'm getting nothing out of the movement.
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