Back squat 5-5-3-3-1-1-1 reps
Compare to similar 251020 and 250211.
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Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 7 sets are heavy enough to be actual working sets that will get you stronger. All sets should ideally be at least 80% of your 1-rep max or a load that feels moderately heavy. Look at your most recent heavy back squat day to help gauge your loads in today's effort. Today, you can build to a heavy single over the course of 7 working sets, but all sets should be challenging. Newer athletes can stick to sets of 3 reps at lighter loads and continue practicing sound mechanics. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.
Intermediate option:
Same as Rx'd.
Beginner option:
Back squat 3-3-3-3-3-3
Resources:
The Back Squat
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Comments on 260512
104 Comments
5-85
3-85
3-85
1-85
1-95
1-100
(308-341-375-397-419-435-452lb)
2*95/5, 2*95/3, 3*95/1 doing FS because of knee
3-110 3-115 1-120 1-125 1-125
240402 - 225,255,275,295,315
231121- 225,245,265,285,305,315(x1)
230403 - 225, 255, 275, 295, 310
250
275
295
295(only two reps)
305
310(failed)
305(failed)
185-215/245-x/265-265-275-275-275. Jumped to 265 after 245 and could only do 1 rep, so I skipped the 2nd set of 3s and did more singles. I'd be nice to be able to get over 300 one day again :)
5-65kg
3-70kg
3- 72.5kg
1-75kg
1-77.5kg
1-80kg
5-185
3-195
3-205
1-215
1-225
1-230
5-165, 5-175, 3-195, 3-210, 1-230, 1-260, 1-290
In lbs
M45
5, 5, 3, 3, 1, 1, 1
185,205,225,245,265,275,285#
5-225
”
3-225
”
”
1-235
1-245
1-265
5-275
5-315
3-335
3-345
1-385
1-395
1-420
Rx — 285/295/305/315/325/335/345
5-185
5-205
3-225
3-245
1-265
1-275
1-280
1-289
Back squats 3-3-3-3-3-3
63-85-95-115-135-155
135/185/205/225/235/245/255
No "heavy days" in the immediate forecast:
Long moderate 8k walk
100 KB swings, 50 goblet squats to target, then 10 each, alternating RDL, Bulgarian splits, with 10# KB, 10 each standing leg curls with purple band, then 20 squats with heavy band around thighs & 20 traveling side squats with heavy band below knees.
Once again, y'all are impressive with these weights!
Awesome job doing what you can for now!
225/255/275/275/295/295/300
Worked from blocks so every set started at almost the bottom of the squat
95#: 3-3-3
100#: 3-3-3
Kg->#
Rx
5 - #286
5 - #308
3 - #330
3 - #352
1 - #374
1 - #396
1 - #418
1 - #440
Light work baby!!!
Channeling that Ronnie Coleman energy. I hope I’m as strong as you when I grow up! Oh wait, I’m older.
Yeah, what James said including the being older part!
5-5 to box 14” 95, 105
3-3-1 box 14” 115, 125, 130
1-1 box 16” 135, 140
Awesome!
5 - #115
3 - #125
3 - #130
1 - #140
1 - #145
1 - #150
5 - 155
3 - 175
3 - 175
1 - 185
1 - 205
1 - 205
Failed at 215
Modified
Back squat 3 reps E2MOM
225# for all 7 sets
251020: same 3 rep sets but not as an E2MOM, 135-155-185-205-225-235-245#
Sorta took a page out of Chance's book and redid 251020 but as an E2MOM (every 2 minutes on the minute) with the same weight across the board, albeit not as heavy as he did it. I don't truly max out anything where load is concerned any more, but that load across all sets made me work while maintaining mechanics - fitness achieved.
225x5, 245x5, 260x3, 275x3, 285x1, 295x1, 305x1.
105-115-115-120-125-125-130 lbs
275-285-295-305-315-325-330lbs.
*Wore a Belt and Sleeves.
Fantastic!
6x3 reps : 70 75 75 77.5 77.5 80 kg
155 5
185 3
215 3
235 1
245 1
255 1
M/44/175 lbs
56 yo M/ 5'9"/ 149 lbs
4.5 mile trail run
then
155-160-165-170-175-180-185 lbs
trail run in 40:12
70-75-80-85(personal best)-90(PB)-93-95(PB)kg.
Last 1x max rep did ~ 3 years ago and it was 82,5 kg.
completed in the morning at the Y. felt strong at the start, but the loads were all challenging once I got going.
x5: 255-275
x3: 285-295
x1: 315-325-325 (F)-315-320
315 was PR, felt like the ROM could have improved on the second go at 325 but had to bail out in the bottom.
251020 (x3) - 275-275-275-280-285-285-295
250211 (x5) - 225-2345-265-275-280
Great job and congrats on the PR!
195x5
205x3
215x3
225x1
235x1
245x1
Current Life Time PR - 365 (2025)
E3MOM
225 x 5
255 x 5
275 x 3
295 x 3
315 x 1
335 x 1
365 x 1 FAILED
345 x 1
Notes:
- Top set ended up being 345. Not bad for having not squatted heavy in months.
Very well done! So many factors go into PRs - next time!
50kg/55kg/60kg*2/65kg/70kg/75kg
130
140
145
150
155
160kg
110x5
120x3
120x3
130x1
140x1
140x1
Great job and congrats!
5@95kg
5@100kg
3@105kg
3@110kg
1@110kg
1@115kg
1@120kg
5@225
3@245
3@265
1@275
1@285
1@295
5x 165lb
5x 165lb
3x 180lb
3x 185lb
1x 200lb
1x 215lb
1x 220lb (new pr)
Excellent, congrats!
5 @ 135lbs, 5 @ 150lbs, 3 @ 215lbs, 3 @ 225lbs, 3 @ 235lbs, 1 @ 245lbs, 1 @ 250lbs
Back squat 5-5-3-3-1-1-1 reps
115-135
165-175
185-195-205
M, 56, 215#
225
245
275
295
305
315 New PR
5@185
3@225
3@275
1@315
1@365
1@385
185x5
225x3 (x2)
245x1
265x1
285x1
M/50/257
Left left site from yesterday’s run…had 305 on my back but did not attempt
2. 120kg
3. 130kg
4. 132,5kg
5. 135kg
6. 137,5kg
7. 140kg
Attempted an 8th set with 142.5 kg because I felt I could do it, but failed.
5@135
5@225
3@285
3@305
1@315
1@325
1@335
145-155-165-175-195-195
5 40s
5 50s
3 50s
3 55s
1 60s x 3
5s @ 185lb (65%); 3s @ 195lb (70%); 1s @ 210 (75%), 225 (80%), and 240 (85%)
Made up yesterday's wod...
then into today's with 45 sec between sets
95/95
115/115/135
185/185/185
m/56/180
2x5 - 165lbs
2x3 - 175lbs
3x1 - 185lbs
My last set I attempted 415 which would have been a 10 pound PR but I got stuck in the bottom and bailed
80-85-90-95-100-102-105kg
135#, 185#, 195#, 205#, 225#, 225#, 225#
Beginner
triples up to 200 lbs
50-50-60-55-62.5-62.5-62.5
80 - 82.5 - 85 - 87.5 - 90 - 92.5 - 95 kg
Male 42