E4.5MOM

155 x 5

(felt good, but pretty easy)

245-245-245-245-245 Rx'd

	5x5 bsq in kg
105-105-105-102,5(2)-X

M/27/5'8"/170lb
CrossFit AFK

325lb-325lb-325lb-325lb-325lb (Held about 85% for all sets. Last 5x5 was at 315lb) 

185,235,245,255,275

 there was doubt in the fifth set…I’m glad I didn’t put it back in the rack

completed 11/10 post wod. 

225-245-245-225-225

still dealing with lower back issues so dropped weight to not injure further. 

275-285-295-300-305

245-255-265-275-285 high bar with belt and shoes. Felt like I had more in the tank on the last set today-maybe 300x5…
Big breakfast. 



178.5lb/43y/176cm

135#s for all back squats 5x5
My body weight kind of fluctuates in the 135-145 ish range. 

205,235,255,265,225

39 y/0 M

12/27/19: up to 225#
8/27/20: 235 (8 reps)
2/15/21: 250
7/25/21: 215/245 (3 reps)/275 (2 reps)
11/10/21: up to 265#
Today: coming off a back strain...took it easy today. 155/185/205/225/235

155-185-205-215-225lbs

back sq 5-5-5-5-5
195 /205/205/205/205

M/36/6’/175#

255/275/300/275/255

Deo gratias

3 x 145
2 x 155

Oly squats, 135 kg in all sets

225, 235, 245, 250, 255
low bar 

150 lbs 

--
Back squat @ 25kg 
12+15+18+21+25 reps
around 2' rest btw sets.
--
Peace.

rx
185
195
200
205
215
m/52/175
should have done 215 for my last 3 sets--too cautious

All sets at 245. Moved well and tried to keep form locked in. Maybe 10 to 20 more pounds of room. 

Beginner
Did 15 reps instead of 5 for each round
15 @ 23#
15 @ 28#
15 @ 33#
15 @ 40#
15 @ 45#
==========
50yo/5’7”/116#

Back squat 5-5-5-5-5

33-33-38-43-48

Just starting out.  Started with just the Bella bar and increased weight by 5 pounds each set.

135, 165, 195, 215, 235

 back  is really tight doing heavy squats and deadlifts

Male/52/184#

Sets of 5, after warmup: 205, 225, 245, 255, 245. Warm down 1.75 miles on bike. 

5x225

Not much time before HS football tonight so a quick in and out without much of a warmup. Little heavier next time

205-225-245-265-280

210725: 205-225-245-265-275

210215: 205-225-245-265-270

225
225
275
275
5 singles of 315  

Back Squat(5x5)
225, 255, 275, 285, 285

M/30s/225lbs

M/39/160
#135, 225, 205, 205, 235(2) 185(3)

275/295/315/325/335
M/35/197

235-255-275-295-315!

215-225-235-245-250

5x45/65/95/145/145/145/145/145lbs


Single leg press 10/8/6/4/2 going higher in weight 

aductor 15-12-9-6-3 going higher in weight 

Row 1000m easy 

100 kg / 220 lbs

On shift 
warm up 45lb X 5
                95lb X 5
135lb X 5
155lb X 5
175lb X 5
190lb X 5
210lb X 5
probably could have done 230lb just didn’t want injury. 

Last rep 255

5x185#
77% of 1rm

59/5’8”/155

Lee (43) 100-100-100-100-100 Kg
Noah (15) 40-40-40-40-40 Kg

Kg 60-80-80-80-80

365 across 

M/41/205

95-125-145-165-185-215-225-235
Didn’t use belt until 225, would have never done that a few years ago 

175-185-195-205-210

Meh - could have pushed harder/higher.

110-121-132-143-149 lbs
50 55 60 65 67,5 kgs

365•405•455•455•455

Globo wod: Most Globo gyms have a barbell,  plates and a rack so you can do this.  Just kick out the squat rack arm curlers and get busy.  If you are using iron plates today use spotter arms or pins in the rack or get a spotter for the top end sets. If you only have a Smith machine (Planet Fitness type gyms or cruise ships) or one of those Max rack things let's load it up.  It's not the best but it will have to do today. Cash out with some single leg unilateral work if this is the case.  If dumbbells are all you have you can do either bulgarian split squats or weighted pistols (if your pistols are proficient). Do 5 reps on each leg for the weight, then go up.  If you max the available dumbbells do AMRAP sets. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by full recovery. Weightlifting, single modality. Squatting without upright torso demands, extra emphasis on stamina.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Same format, more reps per set (10+)

CONSISTENCY SCALE
Pay attention to speed of the lifts and don't allow a set to take over a certain amount of time

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

MY STUFF
225 for all sets of 5

GENERAL FEAR LEVEL: 5

Back squat 5-5-5-5-5
215-215-215-235-250

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/

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.