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
20 Comments
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!
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
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