Back squat 3-3-3-3-3 reps
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Compare to 230403.
Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 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.
Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.
To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.
In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also perform weighted lunges or unloaded air squats.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
To initiate the squat, squeeze your belly tight, bring your ribs down toward your hips, and without disengaging the abdominals, press your hips back and down.
Resources:
The Back Squat
Find a gym near you:
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Comments on 251215
170 Comments
270-270-270-270-270 Rx'd
255, 260, 265, 265, 270
70/80/90/90/90 kg
295
315
315
325 x
5x3 back squats
75#-105#-125#-145#-155#
130-135-140-142,5-140 kg
225-245-255-265-275 LBS
Warm up 135-185-205.
225-275-295-295-295
Warm up sets of:
135-225-275-315-335
5x 135
5x 185 (59% of 1 RM - 315)
3x 225 (.71)
3x 245 (.77)
3x265 (.84)
3x 275 (.87)
F@ 285 (.90)
3x 265
3x 265
115, 135, 185 x 3 set, 3 reps
245 265 285 305 305
Some of us do both. I have been on and off with the HQ programming but when I stick to it I feel so much better. If you add strength keep it moderate to heavy and do that before the WOD of the day. You can also browse through past WODs to see if any strength programming in here fits your goals. I have just discovered that you can log your personal bests on your Crossfit profile. After this month I am gonna use those PR logs as a guide for any additional training outside of the daily WODs.
Currently, I am following a program called "Deadcember" on Instagram. Its deadlifts + accessories 5 days a week. I have to scale back on accessories with balancing the daily WODs, but it is doable. For a wider range of strength goals, the PR log on the website is a great option.
Last thought, retired Crossfit athlete Josh Bridges posts regular workouts on Instagram that sometimes blend strength and conditioning. That would be a good free resource as well.
60,90,90,90,90.
95-135-155-175-185
185-205-225-240-270
Not bad for a 39yo who hasn't done back squats in close to a year!
125-130-135-140-145
Back issues so I kept it at about 60% @ 6 reps with a pause at the bottom
225-245-265-285-305lbs.
*Wore a Belt and Knee Sleeves.
Did 251213, ladies Rx, 14:57
Then did 5 sets of 2 DL, 2 HSC, 2 strict RD and 2 BS (95# for DL and HSC, 105# for BS) afterward to get in some of the movement work from the last few days. Felt good after an early Bulletproof workout on 251211 and didn't train for 3 days after but the knees were not having it today I guess. Probably too much time standing without much movement and very little stretching.
Glad to see you back to it & you put in a lot of good work, despite the knees not being 100% on board with the plan!
3 @ 285
3 @ 305
3 @ 315
3 @ 320
3 @ 325
Rxd this morning at the Y.
225-245-265-285 (PR)-295 (PR)
felt great today and just tried to take my head out of the lifts. Completed post 251213.
PRs are funny when they show up. Monday morning double workout day, this was very unexpected.
2024: up to 275
2023: 225
2022: 260
2021: failed at 265
2020: 260
Dang, James. Hitting a heavy squat PR--twice! After another workout is sweet!
Congrats!
Congrats on a great PR!
165,175,185,195,200
195-205-225-225-205 high bar/hamstrings to calves (well below parallel) belted at 225, and lifting shoes throughout.
Dad(69)50lbs on all sets, would’ve probably gone heavier but I made him stay at 50 today. Couldn’t back squat with a pvc 7 months ago.
175lbs/46/176cm
That's GREAT progress with your dad!
Concentrated on form and depth.
251215
Rx
225, 275, 295, 315, 335(2) couldn't make it back up on the last rep 😒
Squat remains a relative weakness for me but I think the increased flexibility over time is helping.
230403
Rx
225, 255, 275, 295, 310lb
That's still heavy+an improvement over last time. Terrific!
Sam, please send your weaknesses my way!
Great job!
Lol, a weakness to someone who is 230lbs. Thanks y'all
185-185-205-205-205
185-225-275-285-295
Modified BS 5x3
135# for all five sets squatting to med ball on 45# bumper plate. Working back safely from an L5 disc herniation.
Great work adapting & putting in solid reps!
Rx BS 5x3
330#
341#
352#
363#
374#
Kg converted to #
Beastly
Speaking of Hulk ... Well done!
Dang!
165#
185#
205#
220#
230#
Fantastic!
M40/190/69”
315 across
finished with 1x20 at 255
Impressive!
Great work Chance! Especially ending with that 20!
Awesome!
Awesome!
110-132-154-154-176
Nice!
165/185/215/235/255
-235; 245; 250; 255; 255
All sets @ 205lbs
230403 progressed from 175 to 205 - so today is better
I feel great today, could easily have gone heavier, but I'm alone in the house and need to be careful: this year, wife passed away and kids moved out.
Michael-
I'm so sorry to hear this---My thoughts are with you---
I'm ok with listening (reading) if you need to share --as I would guess
most of us on here would be willing to listen.
Mike, thank you. A few months have passed since Claudia's sudden passing and I'm figuring out the coping. It really really really sucks but life is hard (terminal, no less). Last week my daughter moved out, and now it's SO quiet. I appreciate the support. CrossFit workouts are keeping me sane, and they do wonders for anxiety!! I'm reluctant to pick up big bars when there's no backup if it goes wrong...
Michael, I'll be happy to read your posts daily and be sure to look for your name on these WODs. My prayers are with you.
So sorry to read this. It's good that daily WODs are providing a certain level of positive outlet. Grief is so difficult, and ongoing. While you may feel alone some days, know that you have a community (albeit virtual & widespread) in your Mainsite CF family here.
Stay strong, body and mind ✊🏻
Yikes, Michael. I second the posts already made, and just know there's an entire virtual box that's in your corner, every day.
My thoughts are with you. Mike A. is right that any of us would listen.
Working my way back…
BS 5-5-5-5-5
145-165-175-175-165#
Then shoulder press 10-10-10-10
20-24-24-20# DBs
Compare to: 195 thru 220#
Nice Jim
Nice job. I like the SP addition to tie in some upper body work!
155/185/185/185/185
m/55/180
Nasty head cold and mini vaca last week....
Took a week off.
Way to pick a weight and stay with it.
Good job getting back to it!
Nice job!
45 / 65 / 95 / 115 / 135 / 155 / 185 / 205 / 225 / 245
Well done!
Dang. Impressive consistency at high weights. Bravo!
Wow. Very nice!
That's a lot-o-weight
Fantastic!
Sc wu: 10 reps @ 45#/95/125, then 10 reps @ 135/145/155/165, then 5 reps @ 175/185
225-255-275-295-320
230304: 225-250-270-285-310
Tigger with big time strength. The Coastie express is the real deal! 💪🏽👍🏽🐈
Awesome Coastie!
Like if Tigger was a little bit Hulk. Excellent, Coastie! Ya just keep getting stronger & faster!💪🌠
Hell yeah, amigo!
2) 30 kg X3
3) 40 kg X3
4) 50 kg X3
5) 60 kg X3
6) 65 kg X1 (max)
I think I could have done more but I was a bit scared as I didn't had someone to spot me 🤷🏼♀️
Have you practiced dumping a bar from the BS positions? A good confidence boost if you don’t have a spotter.
Nice job, nonetheless & what Jim said, learning to bail properly is literally a lifesaver.
Rx
final lift 260lbs
Great job!
Excellent!
Dang! Big jump. Nicely done!
120-130-135-140-145kg
Nice!
135, 155, 175, 185, 195
225-255-275-295-320
Missed you last go 'round! That's heavy! Well done!
No rack-modified for safety & ability:
45# KB goblet squat/75# duffel style sandbag back squat/125# landmine BS
140#-142.5# goblet style landmine squats
Nice
Sounds like you invented a new exercise!
Lol. I don't think I did, Mike, but I DID have to keep figuring out different ways to pick up heavier stuff & put it back down.😅
Speaking of constantly varied...you did 5 different things in one lift!
Awesome stuff, Favo!
Beginner option:
115-125-150-165-185 below parallel
That’s insane. Way to represent us wiser athletes!
That's vintage strength! 😉Very well done!
120, 125, 130 fail, 120, 122.5, 125 Kg
285
295
305
315
-3 back squats (155 lbs)
-10 cals ASS bike
3x10 back extensions for posterior PT
Back squat 3-3-3-3-3
Loads: 287 / 298 / 309 / 320 / 331 lb
Awesome!!!
Nice…way to start heavy in set 1 and keep improving.
80kg / 100kg/ 105kg / 110kg / 110kg
That's great! Nice increases!
1st 35kg
2nd 45kg
3rd 55kg
4th 60kg
5th 73kg
170LB
5x3 110 kg
M/55 👨🏻🦳
Kgs: 70; 80; 90; 100 (PB); 100
5x3 with 120kg
not bad after two day runs of 15km each
Posted compare-to date of 230403 is incorrect.
Most recent one in my logs is 240402.
Compare-to date on that one is also incorrect.
Before 240402 is 230514. Then finally 230403.
Someone at HQ is getting a little happy with copy-paste. Luckily, there are nerds with spreadsheets to make corrections...
Lol! "Nerds with Spreadsheets": making the world a more statistically organized space 🤓