Back squat 7-7-7-7-7 reps
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Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 5 sets are heavy enough to be working sets that get you stronger. All sets should ideally be at least 70% of your 1-rep max or a load that feels moderately heavy. Look back to your most recent heavy back squat days. These numbers can help gauge your numbers in today's effort. Note that today, you can build to a heavy set of 7 over the course of 5 working sets, but all sets should be challenging. Newer athletes should stick to 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:
Same as Rx'd.
Resources:
The Back Squat
Back Squat Tips
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Comments on 261010
108 Comments
Kg 72,5 - 75 - 80 -90 - 95 (only 3 reps)
M/42/185
205 225 245 245 225
7 x 155, 170, 180, 185, 190
M/60/5’9”/214
25,35,40,42.5,45kg
Strained my neck yesterday so not pushing to maximum effort today to allow healing
72.5 kg
40 / M / 5'9" / 144lbs
155-165-175-175-175
205lbs. High bar back squat on all sets
wearing lifters. Tough after a rough night of sleep but feeling much better after a much needed deload week. Hamstrings started to feel sore before set 4. (Last time 195-195-200-210-225)
180lbs/47/176cm
Dad: 58lbs on all sets! (Last time 35-40-45-50-60)
7x 70kg
7x 80kg
7x 85kg
7x 90kg
7x 95kg
7x 💯kg (New PR)
In Frankfurt at the hotel gym, up to 30 Kg DBs Front Rack + legs presses on a machine up to ~100 Kg. Later this week as a second sessio the day up to 100 Kg Back Squat
136/155/175/190/205
205-225-245-265-270lb. Knee sleeves throughout and belt on 265 and 270. Felt like a solid effort.
Had a little tightness in right quad 4th set & backed off
5x7@140kg
65#, 70#, 85#, 90#, 95#
completed in the garage gym on 10/11. knee sleeves and belt.
225-245-255-260 (F)-260-260
garage gym has some plate limitations and the next increase would have been to 275, which felt like too much. hamstring tweak on the failed set but was able to push through to finish. spend more time warming up future self!
235-240-245-250-255lbs.
*No Belt.
*Lifted every 2:00
225-235-245-255-265lbs
7-7-7-7-7
175# all sets on a recent 1rm of 215. 80%.
Nice work, bob
5mm Knee sleeves only
135, 185, 225, 245, 265
80-82,5-85-87,5-90
Hell yeah! It was 90-92,5-95-97,5-100kg
Happy with that. I miscounted
Well done!
No rack, also fresh ink on sleeve in progress, so gingerly we go: 35# BB, 45# then Bulgarian bag to 55# in back rack & remaining sets @ 80# with sandbag same rack, all with heels elevated on 15# bumper plate, to focus on depth/form
Gymprov at its best!
185
205
215
235
275
All sets at 135lb (48% 1RM)
135, 165, 185, 205, 225
195
205
210
215
220
185lb
205lb
235lb
255lb
Rx
Got it done
135-165-185-195-205-185-185lbs
Wasn't sure how certain body parts were going to accept anything resembling heavy today. Was happy with getting over 200 so de-loaded for the last 2 sets to avoid pulling a Maverick - "just a little more"...fireball. Did scales work in between sets.
All @ 195-lbs
Last time (5s) same weight
I'll go higher next time
1rm is 240, 7 years ago.
63/5’8”/161
HQ, website comments jacked up again. Can "reply," but not post on the computer (using Firefox) or the iPhone. Had to post using the ap, which is far less user friendly. Argh...
Comment struggles are for real. Great job, Jim!
Rx
225, 255, 275, 295, 295
That's impressive, Sam.
Beast!
Beginner option:
65x7,75x7,85x7,100x7,135x7,150x7
Deload reps
65x10
40m
-10 oblique crunches each side (35 lb DB’s)
-10 around the worlds each way (10 lb plate)
——————
4 rds for time at steady pace:
-10 farmer’s squats (35’s)
-10 banded chin-ups
-10 DB rows each arm (35 lb DB)
-15 cal assault bike
-:30 hollow rock hold
17:50
135/145/155/165/175 lbs
110/110/120/120/120
105/105/105/115/115 lbs
A heckuva final weight! Bravo.
Awesome!
1@120
60kg/65kg/70kg/75kg/85kg
First set 120 kgs, next 3- 121 last set 121 - 2 reps, 115- 5 reps
m42/Bw: 64kg
Back Squat 7-7-7-7-7 reps
Loads (Working Sets):
• Set 1: 7 reps @ 85 kg (187 lb)
• Set 2: 7 reps @ 90 kg (198 lb)
• Set 3: 7 reps @ 95 kg (209 lb)
• Set 4: 7 reps @ 100 kg (220 lb)
• Set 5: 7 reps @ 102.5 kg (226 lb)
Total Working Volume: 3,307.5 kg (~7,292 lb)
115kg
125kg
135kg
140kg
RX
Well done!