Sunday

220320

Workout of the Day

37

Back squat 1-1-1-1-1-1-1 reps

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Compare to 181021.

Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Back squat 3-3-3-2-2-1-1-1 reps

Workout Tips

1
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Comments on 220320

41 Comments

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Ryan Chua
March 18th, 2025 at 7:28 am
Commented on: 220320
100/120/130/140/145kg
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Doug Brubacher
September 29th, 2024 at 2:05 am
Commented on: 220320
CFWUx2 10*20kg 10*40 5*60 3*80kg
80 85 90 90 85 85 85 85
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Sebastian Wieczorek
July 26th, 2022 at 11:18 am
Commented on: 220320
next day
wu/		bike, slihps
skill/	bar basics

wod/		7x1 bsq
			110-115-117,5-117,5-117,5-115-110 kg

post/	accessory, stretch, bike
(edited)
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Clint Michael
July 6th, 2022 at 8:55 pm
Commented on: 220320
Bray-135, 135, 140, 145, 150, 150, 150
Me-245, 275, 285, 290, 295, 300, 305
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Leonel Manzilla
April 30th, 2022 at 8:15 pm
Commented on: 220320
355
365
375
365
365
365
355

Male 24y175cm84kg

After Did 100 unbroken back squats with 135lb 6'15''
(edited)
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Leonel Manzilla
April 27th, 2022 at 6:44 pm
Commented on: 220320

(edited)
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Jeff Chalfant
April 11th, 2022 at 12:58 am
Commented on: 220320
Started low-ish then moved to decidedly high-bar back squats:
265-295-315-325-330-330-335
last time:
245-265-275-295-315-320pr-330pr
but that was with knee sleeves and a 12” butt target. This time with no knee support but a 14” butt target. Might be an unsleeved high bar pr but not sure. 

182/43/176cm
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Jeffrey Howard
April 5th, 2022 at 11:57 pm
Commented on: 220320
M/26/5'8"/160lb
CrossFit AFK

325lb-335lb-345lb-355lb-365lb-375lb 
(Previous all-time is 360lb, which I hit on the last 1 rep max back squat day. Very happy with a 15lb PR considering I only do .com. Had also PR'd my bench press by 10lb, and overhead squat by 30lb during the Other Total. #crossfitworks )
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Courtney Guthrie
April 4th, 2022 at 9:23 pm
Commented on: 220320
115-135-135-145-145-135

F/25/5’5/145
CrossFit AFK
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Stephen Brown
March 31st, 2022 at 6:21 pm
Commented on: Workout Tips
Beginner 
3. 135
3. 135
3. 155
2. 185
2. 205
1. 225
1. 255
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James George
March 26th, 2022 at 3:16 pm
Commented on: 220320
54/5’10”/215

I bench pressed instead of squatting to give my legs a break and my chest a workout.
205-225-245-265-285-305-325.  The last set needed assistance from a spotter.Hip Hop cardio for an hour afterwards.
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Albert Kombe
March 25th, 2022 at 12:49 am
Commented on: 220320
135-185-225-245-275-285-295lbs
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Manchild Manchild
March 24th, 2022 at 4:54 pm
Commented on: 220320
E3MOM, on MaxRack

185, 195, 205, 215, 225, 235, 245
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Ralph Keeley
March 24th, 2022 at 5:08 am
Commented on: 220320
M/36/6'/172#

305/315/320/325/315/310/305

Deo gratias
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Pavel Lyubanskiy
March 24th, 2022 at 3:49 am
Commented on: 220320
Without belt and knees band. 155 kg
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Ryan Smith
March 22nd, 2022 at 2:57 am
Commented on: 220320
M/29/5’8”/183
  1. 185
  2. 225
  3. 265
  4. 295
  5. 315
  6. 325
  7. 330 Failed
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Rita Hunt
March 21st, 2022 at 10:39 pm
Commented on: 220320
135-145-155-165-175-185-185

I was too afraid to go higher than that. I’m more comfortable trying heavier squats on the smith machine where I can set it up so it won’t crush me if I fail.
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Travis Schwartz
March 21st, 2022 at 9:35 pm
Commented on: 220320
315-325-335-340-345-350-355-345

Miscounted and did another one 🙃
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Derek Eason
March 21st, 2022 at 8:52 pm
Commented on: 220320
315-315-315-315-315-320-325lbs.


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Coastie Nick
March 21st, 2022 at 8:18 pm
Commented on: 220320
Lbs: 225-245-265-285-295-305-315(PR)

181021: 185-205-225-245-265-275-285#
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Doug Boyer
March 21st, 2022 at 7:46 pm
Commented on: 220320
  1. 255
  2. 275
  3. 285
  4. 295
  5. 305
  6. 315
  7. 325

Male/30/225lbs
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Christian Simpson
March 21st, 2022 at 5:58 pm
Commented on: 220320
275#/285/295/305/315/300/300
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Jeffery Powell
March 21st, 2022 at 1:36 pm
Commented on: 220320
185
205
215
220
220
225
230
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Bill Keelan
March 21st, 2022 at 11:42 am
Commented on: 220320
205,205,215,215,215,215,215
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Amedeo Alessio Cerea
March 21st, 2022 at 9:11 am
Commented on: 220320
60-70-80-85-90-95-100-105
3-3-3-2-2-1-1-1
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Ricardo Cano
March 21st, 2022 at 5:08 am
Commented on: 220320
70-90-100-110-120-140-140
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James Gentile
March 21st, 2022 at 12:59 am
Commented on: 220320
275-285-295-305-305-310 (F - not below hips) - 310 - 310 - 310

I have not squated over 300 in about 6-7 years and that was at a parallel if that. Felt good to go low today and move some weight. Did super low sets after at 275, 225, 135.
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Jason Mosher
March 20th, 2022 at 11:22 pm
Commented on: 220320
M/38/5'07"/188#	

Back Squat 1-1-1-1-1-1-1
185-215-245-255-275-305-315
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Randy Crooker
March 20th, 2022 at 8:23 pm
Commented on: 220320
200lbs-210-215-220-225-230-235(pr)
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Charlie Pokorny
March 20th, 2022 at 7:56 pm
Commented on: 220320
265 - 285 - 295 - 305 - 315 - 325 - 335(fail) 
m/53/5'11"/190#
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Steve Day
March 20th, 2022 at 7:50 pm
Commented on: 220320
235, 245, 255, 265, 275, 285, 300PR
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Aaron Brumit
March 20th, 2022 at 6:54 pm
Commented on: 220320
7 sets of 10 back squat
95-125-135-145-155-165-115
broke set of 155 into 6+4
set of 165 into 4+4+2
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Mike Andridge
March 20th, 2022 at 6:38 pm
Commented on: 220320
205/215/215/220/230/240/250/265/270
m/52/175
215's felt harder than the 250, so I just kept going
I believe 270# is my PR--from what I see on the whiteboards in my
garage.  No idea where this came from, but I wrapped my
left knee before the 250#--and that helped a lot.
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Jim Rix
March 20th, 2022 at 7:56 pm
👏🏼👏🏼👏🏼 .  Fantastic!
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Sam Meixell
March 20th, 2022 at 4:47 pm
Commented on: 220320
210-220-230-240-250-260-270(PR)
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Antonio Alves
March 20th, 2022 at 2:54 pm
Commented on: 220320
Modified:
--
Back Squat: 7 sets of 14 reps with a 30 kg bar.
--
Peace.
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Charles Meyers
March 20th, 2022 at 2:38 pm
Commented on: 220320
Back squat 1-1-1-1-1-1-1 reps
205-205-212.5-225-225-225-232.5
(edited)
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Chris Sinagoga
March 20th, 2022 at 1:21 am
Commented on: 220320
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Testing your squatting strength. Maximal output followed by long rest.

ASSUMED
You can be safe maxing out on a squat

MAIN DECISION
Testing day or practice day?

TECHNIQUE SCALE
Same format, lots of reps per set

CONSISTENCY SCALE
3's or 5's each set, slow motion up and down with a pause on the bottom

INTENSITY SCALE
Do a short burpee set or sprint before each lifting set

MY STUFF
Did 7 sets of 135-lb. front squat x3 reps, slow motion with a pause

GENERAL FEAR LEVEL: 3
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David Whiteman
December 28th, 2021 at 7:09 pm
Commented on: The Back Squat 
Might be the difference between a high bar vs. low bar squat.  In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.

Check out this site below for more in depth insights between the two.

https://barbend.com/high-bar-versus-low-bar-squats/
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Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat 
I don't know how he keeps his torso so vertical.  I think I'm way further forward when I don bs, esp. heavier ones.
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Warren Love
June 25th, 2023 at 2:43 pm
Femur length may be a limiting factor is staying vertical.  Longer femur pushes your hips back further causing you to lean forward to stay over your midfoot.  Calf flexibility is the other factor that can limit getting forward and more vertical.  It's all good!!
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