Here's a routine that's useful in solidifying your front squat rack and, of course, it can do more than just that.
I've found that for a four-day layout I prefer Tues/Thurs/Sat/Sun.
TUESDAY (legs and back)
Front Squat - Warm up and stretch out your wrists, shoulders and ankles well. We're planning on getting very, VERY comfortable with the bar in a solid front-rack position, over time.
You may want to leave the bar on the stands, providing you lift at home, and every time you walk by it or think about it, front-rack it, squat with it, or just hold it there, and get to the stage where the bar in this position feels like putting on a favorite cap you've worn for years.
A modified 5x5 here.
First set. Choose a weight that you can get 5 solid, demanding reps for the first set. Use this same weight for the first four sets. Get 5 on the first set, non-negotiable.
Rest.
Second set. If you can get 3 or 4 reps and are certain the next one won't go, take several deep breaths with the weight still in the rack position, then get that rep.
Rest.
Third set. Same deal. Take deep breaths with the weight still in the front rack position and try hard to get more reps, no more than five. If you select the appropriate weight you likely won't get five reps in this set, at first.
Rest.
Fourth set. When you get to your last certain rep, rack the bar in the stands and stand there breathing and psyching for a while. Re-rack in the front position and get another rep. Repeat this till you reach 5 reps total, using a full, bar-in-the-stands rest pause between each rep.
Rest.
Fifth set. Add 50-100 pounds to the bar, take it in the front-rack position, walk out, and just stand there holding it for a while. Note the paint textures on that wall, Sailor.
Move the poundage up once you can get 5 no-pause reps in the first 4 sets for two consecutive sessions.
SDL or RDL - 3 x 12-15, with plenty of deep breathing between the last reps of each set. Simultaneously shrug the bar with each deep breath. Use as much weight as possible. Trust me, the deep breathing will come naturally and take care of itself.
Chin or Pulldown - no big thing, chins and/or pulldowns until your upper back feels worked enough for the day and your spine feels young, supple and sprightly, as they say. Staying tight, hang in the chins and feel the stretch at the extended position. Never straying from tight, let the weight at the top of the pulldown stretch you out a little on each rep.
Calf raises of some sort - pump your calves, stretch your ankles again and take a brisk walk.
THURSDAY (pressing and curling)
Overhead Press - 5 work sets of 3-5 reps. Add weight when you can get a total of 25 reps, for two consecutive sessions. If you can get more than 5 on a set, take 'em. The total number of reps over the five sets is the thing.
Bench - same as above with whatever bench press variation you can do without screwing up your shoulders, and note that the total amount of work done by the shoulder girdle in this layout is not limited to pressing alone.
BB Curl - strict singles. Add weight when you can get 10 singles, two sessions in a row.
SATURDAY (legs and back)
Step-ups - bar in the front-rack position, 10-15 reps for many sets. It'll hurt somewhat at first but you will by the power of your will adapt to it and get what you want with effort added over time. There's a balance factor to deal with when developing a strong rack, and the unilateral factor (how scientifically poetic), can help with building that balance as well as your confidence with it.
Now, don't know 'bout you but I seem to be having difficulty visualizing a one-legged guy doing step-ups and not hop-ups. Even a fella with a Russian lifter friend who sold him on step-ups as preached and proclaimed by Spassov and Todd in the past, here:
Hey, don't toss the baby with the bathwater. Step-ups to various heights are a beautiful go-to here. But no, don't go all Seedman with this front-rack balance/confidence deal . . . no wearing an off-balance weighted fedora with a spinning resistance propeller and doing step-ups to an inflatable beach ball on tiptoes with the bar racked two feet off-center while your training partner lashes you with a lifting belt and hurls motivational curses relating to the weight of your mother . . . remembering of course to inhale through the right nostril and exhale out your rear end. Not that.
Just get yourself used to doing front-rack step-ups in higher reps at different box heights, and don't be overly concerned with the poundage at first.
If the step-ups give you problems too many, start with lunges. You'll overcome your fear of heights and soon be proudly shouting, "Hold my beer and watch this," and move on up to the step-ups.
Don't give up and use that "Genie" rack or straps, or any form of support device to front squat with. If you choose to do that, every time you see someone doing a heavy, crisp-n-clean front squat with a real rack, well, you'll be rather sad about giving up too soon. Be that guy with the solid rack and very stylish front squat instead. Wear a tux, tails and top hat if you like; just do the work required, however attired. Realizing that some of you readers enjoy the historical aspects of lifting, I've included this photo:
Rumor has it that our lifter above was last seen living in a jar of nut butter next door to his good buddy Jelly.
Okay, enough lifting history for now.
Regular Deadlift - very light weight, 10-15 reps for a lot of feel-good recuperative sets. Heat your body up and get that blood flowing, Prince Vlad. Breathe deeply of life, get winded, do some Rader pulls or light breathing/stretching pullovers while resting between sets and stop thinking about tits and chocolate.
Unilateral Pulldown and/or One-Arm Row - 10-15 reps or so for many sets. I like the "and/or" option a lot some days. If the row feels like shite do the one-arm pulldown, or vice versa. Mix 'em up on the same day if you like, whatever. Not a big thing, naught writ in stone. Alternate 'em with a rest between each, halve the reps and superset 'em with no rest between, tri-set with some high rep calf raises or direct gut work, do one-arm cable rows, 45-degree pulley one-arm whatever, you're the boss. Be versatile, bend a little in lifting and in life. It helps keep you moving forward until you reach the peak, start sliding down the over-the-hill portion of your wee climb and then descend to the inevitable, factored-in beauty of death waiting to arise. No worries!
SUNDAY (pressing and curling)
DB See-Saw Press superset with Alternating DB Curl - A favorite of mine. Higher reps, many sets, don't go near failure, pump out reps, enjoy the movement and the feel of owning a working body for now. The "rent" on everything here on Earth does come eventually, so live. Be here now, have a beer and don't have a cow.
Fall, leaves on a tree float to their end, yet some insist on hanging on to life for those few extra dried up moments, much to the laughter of clear-thinking foliage. These realist leaves ain't cynical in the least.
DB Bench Press - move from a 90-degree angle to flat benching over several sets. A set or two at this angle, a set or so at the next lower angle. You may be able to use the same dumbbells all the way down from the 90-degree angle to the flat.
Grip Stuff - as much as you feel like, even if it's none that day.
On OFF DAYS, if you have it in you, practice power- and full-cleans, nothing too demanding (practice is the verb here). Train yourself to catch the bar confidently and keep working on getting that front-squat rack position down with just fingertips on the bar . . . to the point where it feels as natural as a bar on your back.
Remember how awkward a back squat felt ages ago when you first attempted it as a newb? Funny how we can change things over time with some work, ain't it!
Enjoy Your Lifting!
This is great stuff!
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