Sunday

220320

Workout of the Day

37

Back squat 1-1-1-1-1-1-1 reps

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Compare to 181021.


Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Back squat 3-3-3-2-2-1-1-1 reps

The Back Squat

2

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability.

Watch The Back Squat

Comments on 220320

38 Comments

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Sebastian Wieczorek
July 26th, 2022 at 11:18 am
Commented on: 220320

next day

wu/ bike, slihps

skill/ bar basics


wod/ 7x1 bsq

110-115-117,5-117,5-117,5-115-110 kg


post/ accessory, stretch, bike

(edited)
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Clint Michael
July 6th, 2022 at 8:55 pm
Commented on: 220320

Bray-135, 135, 140, 145, 150, 150, 150

Me-245, 275, 285, 290, 295, 300, 305

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Leonel Manzilla
April 30th, 2022 at 8:15 pm
Commented on: 220320

355

365

375

365

365

365

355


Male 24y175cm84kg


After Did 100 unbroken back squats with 135lb 6'15''

(edited)
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Leonel Manzilla
April 27th, 2022 at 6:44 pm
Commented on: 220320


(edited)
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Jeff Chalfant
April 11th, 2022 at 12:58 am
Commented on: 220320

Started low-ish then moved to decidedly high-bar back squats:

265-295-315-325-330-330-335

last time:

245-265-275-295-315-320pr-330pr

but that was with knee sleeves and a 12” butt target. This time with no knee support but a 14” butt target. Might be an unsleeved high bar pr but not sure.


182/43/176cm

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Jeffrey Howard
April 5th, 2022 at 11:57 pm
Commented on: 220320

M/26/5'8"/160lb

CrossFit AFK


325lb-335lb-345lb-355lb-365lb-375lb

(Previous all-time is 360lb, which I hit on the last 1 rep max back squat day. Very happy with a 15lb PR considering I only do .com. Had also PR'd my bench press by 10lb, and overhead squat by 30lb during the Other Total. #crossfitworks )

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Courtney Guthrie
April 4th, 2022 at 9:23 pm
Commented on: 220320

115-135-135-145-145-135


F/25/5’5/145

CrossFit AFK

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Stephen Brown
March 31st, 2022 at 6:21 pm
Commented on: Workout Tips

Beginner

3. 135

3. 135

3. 155

2. 185

2. 205

1. 225

1. 255

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James George
March 26th, 2022 at 3:16 pm
Commented on: 220320

54/5’10”/215


I bench pressed instead of squatting to give my legs a break and my chest a workout.

205-225-245-265-285-305-325. The last set needed assistance from a spotter.Hip Hop cardio for an hour afterwards.

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Albert Kombe
March 25th, 2022 at 12:49 am
Commented on: 220320

135-185-225-245-275-285-295lbs

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Manchild Manchild
March 24th, 2022 at 4:54 pm
Commented on: 220320

E3MOM, on MaxRack


185, 195, 205, 215, 225, 235, 245

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Ralph Keeley
March 24th, 2022 at 5:08 am
Commented on: 220320

M/36/6'/172#


305/315/320/325/315/310/305


Deo gratias

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Pavel Lyubanskiy
March 24th, 2022 at 3:49 am
Commented on: 220320

Without belt and knees band. 155 kg

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Ryan Smith
March 22nd, 2022 at 2:57 am
Commented on: 220320

M/29/5’8”/183

  1. 185
  2. 225
  3. 265
  4. 295
  5. 315
  6. 325
  7. 330 Failed
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Rita Hunt
March 21st, 2022 at 10:39 pm
Commented on: 220320

135-145-155-165-175-185-185


I was too afraid to go higher than that. I’m more comfortable trying heavier squats on the smith machine where I can set it up so it won’t crush me if I fail.

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Travis Schwartz
March 21st, 2022 at 9:35 pm
Commented on: 220320

315-325-335-340-345-350-355-345


Miscounted and did another one 🙃

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Derek Eason
March 21st, 2022 at 8:52 pm
Commented on: 220320

315-315-315-315-315-320-325lbs.



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Coastie Nick
March 21st, 2022 at 8:18 pm
Commented on: 220320

Lbs: 225-245-265-285-295-305-315(PR)


181021: 185-205-225-245-265-275-285#

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Doug Boyer
March 21st, 2022 at 7:46 pm
Commented on: 220320
  1. 255
  2. 275
  3. 285
  4. 295
  5. 305
  6. 315
  7. 325


Male/30/225lbs

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Christian Simpson
March 21st, 2022 at 5:58 pm
Commented on: 220320

275#/285/295/305/315/300/300

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Jeffery Powell
March 21st, 2022 at 1:36 pm
Commented on: 220320

185

205

215

220

220

225

230

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Bill Keelan
March 21st, 2022 at 11:42 am
Commented on: 220320

205,205,215,215,215,215,215

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Amedeo Alessio Cerea
March 21st, 2022 at 9:11 am
Commented on: 220320

60-70-80-85-90-95-100-105

3-3-3-2-2-1-1-1

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Ricardo Cano
March 21st, 2022 at 5:08 am
Commented on: 220320

70-90-100-110-120-140-140

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James Gentile
March 21st, 2022 at 12:59 am
Commented on: 220320

275-285-295-305-305-310 (F - not below hips) - 310 - 310 - 310


I have not squated over 300 in about 6-7 years and that was at a parallel if that. Felt good to go low today and move some weight. Did super low sets after at 275, 225, 135.

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Jason Mosher
March 20th, 2022 at 11:22 pm
Commented on: 220320

M/38/5'07"/188#


Back Squat 1-1-1-1-1-1-1

185-215-245-255-275-305-315

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Randy Crooker
March 20th, 2022 at 8:23 pm
Commented on: 220320

200lbs-210-215-220-225-230-235(pr)

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Charlie Pokorny
March 20th, 2022 at 7:56 pm
Commented on: 220320

265 - 285 - 295 - 305 - 315 - 325 - 335(fail)

m/53/5'11"/190#

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Steve Day
March 20th, 2022 at 7:50 pm
Commented on: 220320

235, 245, 255, 265, 275, 285, 300PR

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Aaron Brumit
March 20th, 2022 at 6:54 pm
Commented on: 220320

7 sets of 10 back squat

95-125-135-145-155-165-115

broke set of 155 into 6+4

set of 165 into 4+4+2

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Mike Andridge
March 20th, 2022 at 6:38 pm
Commented on: 220320

205/215/215/220/230/240/250/265/270

m/52/175

215's felt harder than the 250, so I just kept going

I believe 270# is my PR--from what I see on the whiteboards in my

garage. No idea where this came from, but I wrapped my

left knee before the 250#--and that helped a lot.

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Jim Rix
March 20th, 2022 at 7:56 pm

👏🏼👏🏼👏🏼 . Fantastic!

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Sam Meixell
March 20th, 2022 at 4:47 pm
Commented on: 220320

210-220-230-240-250-260-270(PR)

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Antonio Alves
March 20th, 2022 at 2:54 pm
Commented on: 220320

Modified:

--

Back Squat: 7 sets of 14 reps with a 30 kg bar.

--

Peace.

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Charles Meyers
March 20th, 2022 at 2:38 pm
Commented on: 220320

Back squat 1-1-1-1-1-1-1 reps

205-205-212.5-225-225-225-232.5

(edited)
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Chris Sinagoga
March 20th, 2022 at 1:21 am
Commented on: 220320

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Testing your squatting strength. Maximal output followed by long rest.


ASSUMED

You can be safe maxing out on a squat


MAIN DECISION

Testing day or practice day?


TECHNIQUE SCALE

Same format, lots of reps per set


CONSISTENCY SCALE

3's or 5's each set, slow motion up and down with a pause on the bottom


INTENSITY SCALE

Do a short burpee set or sprint before each lifting set


MY STUFF

Did 7 sets of 135-lb. front squat x3 reps, slow motion with a pause


GENERAL FEAR LEVEL: 3

Comment URL copied!
David Whiteman
December 28th, 2021 at 7:09 pm
Commented on: The Back Squat

Might be the difference between a high bar vs. low bar squat. In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.


Check out this site below for more in depth insights between the two.


https://barbend.com/high-bar-versus-low-bar-squats/

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Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat

I don't know how he keeps his torso so vertical. I think I'm way further forward when I don bs, esp. heavier ones.

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