Friday

220923

Workout of the Day

39

Back squat 5-5-5-5-5 reps

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Compare to 211110.


Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

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 220923

41 Comments

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Gavin Young
September 30th, 2022 at 4:36 pm
Commented on: 220923

205,235,255,265,225


39 y/0 M

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Christian Simpson
September 28th, 2022 at 3:52 pm
Commented on: 220923

12/27/19: up to 225#

8/27/20: 235 (8 reps)

2/15/21: 250

7/25/21: 215/245 (3 reps)/275 (2 reps)

11/10/21: up to 265#

Today: coming off a back strain...took it easy today. 155/185/205/225/235

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Albert Kombe
September 27th, 2022 at 11:11 pm
Commented on: 220923

155-185-205-215-225lbs

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Andres Felipe Jimenez Echeverry
September 27th, 2022 at 9:59 pm
Commented on: 220923

back sq 5-5-5-5-5

195 /205/205/205/205

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Ralph Keeley
September 27th, 2022 at 7:58 pm
Commented on: 220923

M/36/6’/175#


255/275/300/275/255


Deo gratias

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Brian Wade
September 27th, 2022 at 12:07 am
Commented on: 220923

3 x 145

2 x 155

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Pavel Lyubanskiy
September 26th, 2022 at 5:18 am
Commented on: 220923

Oly squats, 135 kg in all sets

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Luke Rodina
September 25th, 2022 at 10:17 pm
Commented on: 220923

225, 235, 245, 250, 255

low bar

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Lynette Vrba
September 25th, 2022 at 11:35 am
Commented on: 220923

150 lbs

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Antonio Alves
September 24th, 2022 at 8:11 pm
Commented on: 220923

--

Back squat @ 25kg

12+15+18+21+25 reps

around 2' rest btw sets.

--

Peace.

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Mike Andridge
September 24th, 2022 at 7:42 pm
Commented on: 220923

rx

185

195

200

205

215

m/52/175

should have done 215 for my last 3 sets--too cautious

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David Smith
September 24th, 2022 at 12:34 pm
Commented on: 220923

All sets at 245. Moved well and tried to keep form locked in. Maybe 10 to 20 more pounds of room.

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Becky Hatlee
September 24th, 2022 at 3:23 am
Commented on: 220923

Beginner

Did 15 reps instead of 5 for each round

15 @ 23#

15 @ 28#

15 @ 33#

15 @ 40#

15 @ 45#

==========

50yo/5’7”/116#

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Marianne Truax
September 24th, 2022 at 12:52 am
Commented on: 220923

Back squat 5-5-5-5-5


33-33-38-43-48


Just starting out. Started with just the Bella bar and increased weight by 5 pounds each set.

(edited)
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Steve Day
September 23rd, 2022 at 11:54 pm
Commented on: 220923

135, 165, 195, 215, 235


back is really tight doing heavy squats and deadlifts

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Mark Yates
September 23rd, 2022 at 11:13 pm
Commented on: 220923

Male/52/184#


Sets of 5, after warmup: 205, 225, 245, 255, 245. Warm down 1.75 miles on bike.

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Matt Lee
September 23rd, 2022 at 9:34 pm
Commented on: 220923

5x225


Not much time before HS football tonight so a quick in and out without much of a warmup. Little heavier next time

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Coastie Nick
September 23rd, 2022 at 9:28 pm
Commented on: 220923

205-225-245-265-280


210725: 205-225-245-265-275


210215: 205-225-245-265-270

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Kyson Troy
September 23rd, 2022 at 9:26 pm
Commented on: 220923

225

225

275

275

5 singles of 315

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Sam K
September 23rd, 2022 at 9:14 pm
Commented on: 220923

Back Squat(5x5)

225, 255, 275, 285, 285


M/30s/225lbs

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John Thompson
September 23rd, 2022 at 9:11 pm
Commented on: 220923

M/39/160

#135, 225, 205, 205, 235(2) 185(3)

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Alexandre Beaulieu
September 23rd, 2022 at 8:47 pm
Commented on: 220923

275/295/315/325/335

M/35/197

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Nate Gordon
September 23rd, 2022 at 7:01 pm
Commented on: 220923

235-255-275-295-315!

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Travis Schwartz
September 23rd, 2022 at 6:47 pm
Commented on: 220923

215-225-235-245-250

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Juan Carlos Bermudez Briceno
September 23rd, 2022 at 6:02 pm
Commented on: 220923

5x45/65/95/145/145/145/145/145lbs



Single leg press 10/8/6/4/2 going higher in weight


aductor 15-12-9-6-3 going higher in weight


Row 1000m easy 

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Luis Oliveira
September 23rd, 2022 at 5:56 pm
Commented on: 220923

100 kg / 220 lbs

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Robby Roberts
September 23rd, 2022 at 4:33 pm
Commented on: 220923

On shift

warm up 45lb X 5

95lb X 5

135lb X 5

155lb X 5

175lb X 5

190lb X 5

210lb X 5

probably could have done 230lb just didn’t want injury.


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Joshua Brown
September 23rd, 2022 at 4:33 pm
Commented on: 220923

Last rep 255

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Jim Rix
September 23rd, 2022 at 4:00 pm
Commented on: 220923

5x185#

77% of 1rm


59/5’8”/155

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Lee Robinson
September 23rd, 2022 at 3:35 pm
Commented on: 220923

Lee (43) 100-100-100-100-100 Kg

Noah (15) 40-40-40-40-40 Kg




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Amedeo Alessio Cerea
September 23rd, 2022 at 2:39 pm
Commented on: 220923

Kg 60-80-80-80-80

(edited)
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Comet Cunningham
September 23rd, 2022 at 2:05 pm
Commented on: 220923

365 across


M/41/205

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Jonathan Elmore
September 23rd, 2022 at 1:29 pm
Commented on: 220923

95-125-145-165-185-215-225-235

Didn’t use belt until 225, would have never done that a few years ago

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Michael Arko
September 23rd, 2022 at 1:29 pm
Commented on: 220923

175-185-195-205-210


Meh - could have pushed harder/higher.

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Georgina Choukroun
September 23rd, 2022 at 12:15 pm
Commented on: 220923

110-121-132-143-149 lbs

50 55 60 65 67,5 kgs

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David Scott
September 23rd, 2022 at 5:06 am
Commented on: 220923

365•405•455•455•455

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Steven Thunander
September 23rd, 2022 at 4:25 am
Commented on: 220923

Globo wod: Most Globo gyms have a barbell, plates and a rack so you can do this. Just kick out the squat rack arm curlers and get busy. If you are using iron plates today use spotter arms or pins in the rack or get a spotter for the top end sets. If you only have a Smith machine (Planet Fitness type gyms or cruise ships) or one of those Max rack things let's load it up. It's not the best but it will have to do today. Cash out with some single leg unilateral work if this is the case. If dumbbells are all you have you can do either bulgarian split squats or weighted pistols (if your pistols are proficient). Do 5 reps on each leg for the weight, then go up. If you max the available dumbbells do AMRAP sets.

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Chris Sinagoga
September 23rd, 2022 at 12:52 am
Commented on: 220923

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High output followed by full recovery. Weightlifting, single modality. Squatting without upright torso demands, extra emphasis on stamina.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

Same format, more reps per set (10+)


CONSISTENCY SCALE

Pay attention to speed of the lifts and don't allow a set to take over a certain amount of time


INTENSITY SCALE

Do a short burpee or sprint set before each lifting set


MY STUFF

225 for all sets of 5


GENERAL FEAR LEVEL: 5

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Charles Meyers
September 23rd, 2022 at 12:41 am
Commented on: 220923

Back squat 5-5-5-5-5

215-215-215-235-250

(edited)
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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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