Back squat 5-5-5-5-5 reps
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Stimulus and Strategy:
Today’s workout is a heavy day. Make sure all 5 sets are true working sets that challenge you and build strength. Ideally, each set should be at least 80% of your 1-rep max or a load that feels moderately heavy. Use your most recent heavy back squat as a reference point when determining today’s weights.
You may build to a heavy set across the working sets, but every set should feel challenging. Newer athletes should use lighter loads and continue prioritizing sound mechanics. Heavy is the goal today, but movement quality should always come first. Only increase the load as much as proper technique allows.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Back Squat
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Comments on 260619
133 Comments
M/42/185
245 265 285 295 245
5x5 @ 75kg
Kg 80-85-85-90-100 (5 RM)
39 / M / 5'9" / 140lbs
175
205
215
225
235
240
Injured (hip)
wu: 1 mi run
10x45, 8x95, 6x135, 4x155
Then:
Back squat 5-5-5-5-5 reps
155, 175, 195, 215, 235, 255#
1 mi run cash-out
E2MOM
Then deadlift 5x5 E2MOM
315-325-335-345-355
Beginners
80lbs
90lbs
100lbs
110lbs
120lbs
135, 155, 165, 175, 180. Could go a couple pounds heavier.
M57, 150#
175-185-205-185-175
165-185-205-225-245lb but I did 8s instead of 5s. I kind of gave up on waiting for HQ to program comprehensive strength cycles (kind of looked like we were doing squats and overhead at the start of the year but it dissipated) so I started my own. Luckily today the two coincided. 245lb required a belt and a lot of rest on top after the first 3 reps.
Rx, belted 225-245-265-275-275#
February 11th, 2025 at 1:12 pm
Commented on: 250211
Knee’s been bugging me for about a week now. Numbers were mildly interesting today. Practicing keeping the weight in my heels.
155-185-185-205-225
65/85/105/115/125
100, 110, 110, 115, 115
Superset with 205 bench press for 5 and 5 knees to elbow with 20lb ball from stirrups
185-205-225-245-255
Combo scaled/subbed
250615: Intermediate rep scheme, 115# BP, L-sit pull-ups, 10:34
4.5 min setup, then
250616: Beginner but with 400m row instead of run, 10:35
4 min setup, then
250619: 135# across
Was on a long overdue vacation the last 5 days but reeling from an upper respiratory thing that put a damper on the whole thing - still feeling effects from it. That break in training, illness recovery and soreness from the very long road trip home had me water down the 3 efforts. Saving Gwen for another day.
That's a lot in one day after traveling & getting over being sick! Great effort & great to see you back!
Did warm up reps to build up to 80%
185x185x185x185x205
2. 130kg
3. 120kg
4. 120kg
5. 120kg
1 rep short with 140 kg on the 3rd set.
Rx — 275/285/295/305/315
Post work, garage workout.
225-250-260-275-285 (PR)
ass to grass 225 x5 after. knee sleeves and a lifting belt make life easier.
Hell yeah, James! Congrats on the PR!
Very nice! Congrats on a PR & hittin' that grass!
That's awesome!
All @ 195-lbs
185-205-225-245-265
”Check the box” day
I did hot yoga with my wife yesterday. Miserably hot. Like every day in the summer on the gulf coast. Were I there with you, as I was in Fort Walton Beach 18-19 years ago, every workout would be a check the box day…or just survival day. I guess I’m saying…don’t beat yourself up!
Not much box checking from where I sit today! Yeah, it's just survival when you can cut the air with a butter knife.
Those are significant weights for just "box checking" like building the box and then checking it😊
Thanks, yall. Working in the heat was major contributing factor, yall nailed it
185
205
210
215
225
195-195-200-210-225 high bar back squat/WL shoes. Took a while to warm up I guess since the last set felt like the first, maybe better in terms of leg stability.
176cm/47/180lb
Dad: 35-40-45-50-60lb (pr)
Got a cluster headache during the warmup but took some naproxen and waited it out instead of quitting.
🇺🇸 30yrs | 72in |203lbs
Front Squat (no rack)
185lbs, 215lbs, 215lbs, 215lbs, 185lbs
(wrist pain from past injury, backed off)
*1:00 Max reps at 80%
14 reps at 240lbs.
*Wore a Belt and Knee Sleeves.
At 160ish bw. Serious props, Derek.
Fantastic!
Whoa. Nice.
Wow. Started ridiculously heavy, and went up from there. Bravo.
Started way too light but ended well.
BS warmup
10x45, 10x115, 5x165#
Workout
185-185-195-195-185#
Cooldown
5x165, 10x115#
63/5'8"/160
Solid weight moving there! The Rixpress is a locomotive on back squats💪
Well done, Jim!
Max broad jump
You did broad jumps after that!?! Rx+!
135
140
145
155
Well done!
275
275
275
285
285
Way to start heavy and stay heavy.
2nd that! Great work!
160
185
185
200
185x5
205x5
225x5
245x5
255x5
205 lbs
225 lbs
255 lbs
285 lbs
305 lbs
Fantastic!
Ouch! That's hard core.
247
269
291
302
Another 300+, y'all are impressive!
Stopped at set 4 since there was nothing left in the tank. +10# PR!
Nice job!
Congrats!
First time beginner
And then 14 rep during 1 minute w/ 48kg
245 x 5
255x 5
275 x 5
295 x 5
Back squat 5-5-5-5-5 reps
65-95-105-115-130
Back squat 5-5-5-5-5
Recent 1RM Max 225# so did
180-185-190-195-200
80% up to 89% at roughly 2% jumps each round.
Happy Friday all!
Well done BB! And back atcha!
BB slingin some solid weight!
Excellent!!
R2: 113 kgs
R3: 115 kgs
R4: 115 kgs
R5: 118 kgs
No heavy BS yet for eye-suation:
35# BB unloaded x5, 45# Bulgarian bag x5,
55# sandbag x5, repeat above on slant board, then 20# med ball on slant board x5, 35# DB on board x 5, 45# plate same
Finished with 1 round unweighted & split squats knee over toe for ankle mobility
~Fin
Not familiar w/ slant boards. Are they used to go heavy, or to stay light and change stresses on the legs? Thanks for broadening our horizons, BG.
Hey, Jim, I'm one of those long femur having people & for us, the slant board helps keep torsos more upright in a deep squat & helps us not tip backward & fall on our butts, much like lifters, but on steroids. In general terms though that are excellent for improving ankle & knee mobility & reduces strain on knees. All also good for me. Mine is adjustable, wood & was fairly inexpensive. I have found it worth the money for sure. Well used.
Thank you, Bob! Unfortunately, it will never go away, but hoping to keep it stabilized, so maybe more weight & my beloved burpees will return after my August follow up! 🤞Your well wishes are appreciated!!
Way to adapt, Favo! Wes needs to stay chill so you can fully get back at it.
122
132
142
144.6kg
10 reps first 3 rounds then 5
45# 10 each front/ back curtsy dips
Sets of 5 reps
135, 185, 225, 285,
2 reps @ 315
90/100/110/110/120
50kg/55kg/60kg/65kg/70kg
185/200/200/200/205 lbs
100, 105, 110, 115, 120 Kg
https://www.youtube.com/watch?v=-lm-tio-710
CrossFit WOD 260619
Back Squat 5-5-5-5-5
225 × 5
255 × 5
275 × 5
300 × 5
320 × 5 — New 5RM PR! 🎉
Previous 5RM: 315 lb
Really happy to hit a new lifetime 5-rep PR today. The plan was simply to build each set based on how I was feeling, and everything came together on the final set. That last rep definitely required everything I had!
Every PR is another step toward my goal of qualifying for the CrossFit Quarterfinals in 2027. If you have any feedback on my squat technique or ideas for continuing to improve my back squat, I'd really appreciate it.
Thanks for watching! 💪
120kg
125kg x2
130kg
100-110-3x120kg felt just the right weight
40-40-40-42.5-42.5
Kg