Bench Press 7-5-3-2-1-1
55(wtf Have done 55 for 11 reps before), 60, 62.5, 65, 67.5, 70(fail) kgs
Front Squat 5-5-5-3-2-1-1
50, 55, 60, 65, 70, 72.5, 75 kgs
Back should be flat on the bench, no curves. The bar should be over between your nipples to bottom of ribcage and the bar should move straight up and down and contact the chest on the way down.
How are they different to Back squats?
The back squat is more hip orientated and works the posterior chain more than the front squat due to the load being straight above the hips and pushing the torso to bend forwards, when the back should be upright the whole way through, the load pushign the torso forwards forces the back to tighten and this is why your lower back will hurt (Good Pain) after back squats.
Front squats are more just quadracept dominated, more raw strength I guess you could call it, as the bar is rested on your shoulders it is over your hips but not pushing you forward because your elbows are super high and holding the bar in place :)
This pic isn't of me. As the load become greater he will need to raise his elbows or it will become increasingly hard to hold the bar up.