Back squat 1-1-1-1-1-1-1 reps
Goal is 85% and above on every set
Rest 3 to 4 minutes between sets.
Post loads to comments.
Scaling:
The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.
Intermediate option:
Same as Rx’d.
Beginner option:
Back squat 3-3-3-3-3-3 reps
To make a lift more challenging, add an active pause at the bottom of the squat instead of increasing the weight. Strength will come from the quality and the time under tension, rather than from a heavier load on a single squat, especially if you load suboptimal positions.
Resources:
The Back Squat
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Comments on 240827
83 Comments
275-275-275-275-275-275-275 Rx'd
E4MOM
235-245-255-265-225-225-225
160-160-160-160-160-165-175lbs
305-305-305-305-305-305-305lbs.
M/52/87
245×7
M/38/6’/173#
265/275/285/295/305/300/300
Deo gratias
M55/150
Back Squats 5 x 5
165#-175-185-185-187
265-345
127.5kg 1RM
38 / M / 5'9" / 140lbs
175-185-195-200-205-195-200
225lbs for seven sets. Rested about 2:00 between sets.
150kg
160kg
170kg
170kg
175kg
170kg
170kg
275lbs
sumo deadlift (all singles) x225/295/345/385/420(PR)/405/405
250 Lb
One I could hit with a bum hand. rxd but not pushed to 1RM.
275x5
280
285
Every 3:00
Bw: 197
Rx
275
295 x 3
315
335
345
Yeah, still keeping it light and working on joint recovery. 5-6 sets of 5-7 reps with pause at the bottom (95#) - just enough to feel the load for technique work, but not enough to cause pain in the knees. Stretching before, in between, and after. Will look to hop in the pool for some laps later. Gonna have to look up those landmine squats to see what it's all about.
That's still significant work, especially with the pause! Definitely check out the landmine & landmine hack squats; always good to have options & I feel like it's easier on my knees.
255-265-275-280-285-290-295
Good work dude!
Awesome job!
1-1-1-1-1-1-1 120 kg after 3 weeks of holidays and sporadic freelethics training
M- 53/ 5'7 / 220
Intermediate scale
1-345,355,365,375,385,395,405
Hell yeah!
Great job!
Kick ass!
Wow, lots of 400+ today! Solid increases on these, Dave!
198-198-207-220-207-207-207 (lbs)
added a drop-set at the end: 8x176, 10x 154, 15x110, 50xAir
Nice add of the drop set!
Nice way to end the workout.
Well done!
Awesome!
Strong!
Modified due to lack of rack:
3-3-3-3-3-3-3 Bulgarian split squats (each)
16kg-20kg-24kg-24kg-24kg-32kg-32kg
Nice sub; those are heavy Bulgarian SS!
BS max ~ 250-lbs
215-225-230-235-235-235-235 lbs
= 86%-94% of max
All lifts were surprisingly smooth (not easy), so I think my "real" max is higher, but I've not attempted above 250.
Awesome!
Nicely done!
405-405-405-405-405-405-405
Dayum. Nice job!
Fantastic!
Since I ended up doing back squats yesterday,
Deadlift 5-5-5-5-5-5
235-245-245-255-255-225#
61/5'8"/155
Ah yeah, it's like you predicted today's WOD! Nice weight on the DLs!
How prophetic, good work Jim!
Modified to landmine hack squats-100#
Then standard landmine squats - 115#
W/Leg Extensions mixed in
(thanks @ Jonathan E)
I looked up landmine squats online; the guy in the video said it takes a lot of load off the back, but it looked awkward to me, with the weigh so far from the body. How does it feel on your back?
I feel like it's less stress on my lower back & for sure less on my knees, while allowing me to get lower in the squat. It is a bit awkward at first, but I feel like I have more control/better form. I also have an old men's barbell, so the sleeve is a little over 16'; a shorter sleeve would make adding plates tough, but overall I think they're a good option for cranky joints like mine!
Good work! I'm going to look into those squats.
Thanks Favo.
205-235-255-275-275-285-205
All x2
I did leg curls/ extensions between most sets
Well done!
Lotta load, + extra work on the legs. Nice job.
Well done!
80-85-90-95-100-105-110 kg
M/49/6'2"/185#
7x3 box squats to 14" box
185/190/195/200/205/210/220#
Nice loads, plus a 14" box is well below parallel for your height.
Good work!
75x3
95x3
105x3
120x3
135x3
150x3
95-135-155-165
Nice!
92 kg
Great!
131 Kg
Good work, as always!
185-185-185-205-205-205-205
Good job!
m/39/239
Congrats on the Pr!
Congrats; nice!
Congrats on the PR and great job!
Thanks friends!
Rx: 104/104/106/108/110/112/114kg
Well we're moving on up, we finally got a piece of the pie. Sweet!
Globo wod: use a rack or cage with safety bars, spotter arms, or spotters if you're using iron plates or don't know how to bail properly. If the facility only has a Smith machine (I know) load that up and go heaavy, then finish with some unilateral work afterwards. Dumbbells sub dumbbell bulgarian spllit squats 3-3-3-3-3-3-3. (Left 3 plus right 3 equals one set). If you max the available dumbbells do AMRAP sets, or if you know you will top out do weighted pistol squats with the same scheme.