Sunday

230514

Workout of the Day

50

Back squat 3-3-3-3-3 reps

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Compare to 230403.

Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. If you performed "Clovis" yesterday, choose moderate loading and treat these squats as a recovery day.

The Back Squat

3
Watch

Comments on 230514

53 Comments

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Ruiqin Huang
May 15th, 2024 at 4:16 am
Commented on: 230514
105-108-111-114-117 kg
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Clint Michael
January 2nd, 2024 at 12:34 pm
Commented on: 230514
225, 245, 255, 255, 255
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Jeffrey Howard
August 15th, 2023 at 12:07 am
Commented on: 230514
M/27/5'8"/175lb
CrossFit AFK

335lb-335lb-335lb-335lb-335lb
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Nate Gordon
July 10th, 2023 at 5:48 pm
Commented on: 230514
245-265-285-305-315

compared to 255-275-295-315-327.5pr
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Hank Castelain
May 25th, 2023 at 6:32 pm
Commented on: 230514
5:00 min C2 rower; ~1130M, CFWU

Squats with #115, 5 Toes to Bar between sets

M/61yrs/195
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Jeremy Garcia
May 24th, 2023 at 7:58 pm
Commented on: 230514
135,155,175,195,215,235
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Jeremy Garcia
December 25th, 2023 at 4:43 pm
M/33/5'7"/219lbs


E3MOM 

Warmup
135-165-195lbs
BackSquat 5-5-5
215-235x5-215lbs
BackSquat 3-3-3-3-3-3-3



Today was just a heavy three. Wanted to up to 245lbs around working set 3-5, but restraint took over. Squat strength is improving. 


Just a heavy leg day today, with EASY walking and GhD core work. Wanted to run today, but worried about too much, too soon with running. 


Quite worried about weight. Have gone up from to 213 to 219lbs with being DialedIn and holidays. Need to increase my mileage, and rowing/echo intervals.
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jean vergnaud
May 24th, 2023 at 5:16 am
Commented on: 230514
220
230
230
235
237
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Kyle Smock
May 23rd, 2023 at 3:20 pm
Commented on: 230514
M/48/5'8/#215
10x2_#290_#220 on bar + #70 in bands
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Leonel Manzilla
May 20th, 2023 at 1:03 am
Commented on: 230514
365x4, 365, 385, 385, 365
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Chris Galloway
May 19th, 2023 at 12:38 pm
Commented on: 230514
3 X 135
3 X 155
3 X 175
3 X 185
3 X 205
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Ralph Keeley
May 19th, 2023 at 5:25 am
Commented on: 230514
M/37/6’/178#

305/310/300/300/300
(Warmup sets of: 135/185/215/245/275)

230403: 305/300/300/300/300
220705: 275/285/290/300/285
211216: 300/305/300/300/300

Deo gratias
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Rohan Bhatia
May 18th, 2023 at 5:53 pm
Commented on: 230514
75.5 - 80.5 - 85.5 - 90.5 - 95.5 kg (2 reps) 3rd rep with support
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Reed Fisher
May 18th, 2023 at 3:29 pm
Commented on: 230514
225,315,315,295,295 first time I’ve hit 315 in a long time. Gotta love gains
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Reed Fisher
May 18th, 2023 at 3:28 pm
Commented on: 230514
225,315,315, 295, 295
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Antonio Alves
May 18th, 2023 at 1:08 pm
Commented on: 230514
Modified
--

Did OHS instead, @ 20 KG	

> 10 + 13 + 16 + 16 + 20 = 75 reps
--
Peace.
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Luis Oliveira
May 16th, 2023 at 12:33 pm
Commented on: 230514
60 kg (132 lbs) on a Smith Machine
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Bryant Woody
May 16th, 2023 at 11:06 am
Commented on: 230514
185 185 205 205 205
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Ki deok Park
May 16th, 2023 at 10:27 am
Commented on: 230514
275 295 315 335
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Gavin Oelofse
May 16th, 2023 at 7:13 am
Commented on: 230514
30-40-50-60-70kg
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Az Native
May 15th, 2023 at 11:26 pm
Commented on: 230514
Only made it to 260, no gas in the tank today…
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Sam K
May 15th, 2023 at 9:22 pm
Commented on: 230514
Rx
225, 255, 275, 295, 315😉
230403
225, 255, 275, 295, 310

Son(15)
155,175,195,215,225
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Coastie Nick
May 15th, 2023 at 7:48 pm
Commented on: 230514
Today: 225-255-275-295-315(F- only 1 rep)

230403: 225-250-270-285-310

220705: 205-225-245-265-285-305

211216: 205-225-245-265-285-305

201221: 230-255-275-290-300

201011: 230-255-275-290-300
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Michael Arko
May 15th, 2023 at 5:50 pm
Commented on: 230514
Pushed this a day to Monday 5/15. Still feeling some Clovis hangover. Deltoid tendonitis limiting elbow range, can't do the low-bar position.
Kept the weight moderate:
175-185-195-205-215
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Jay Rinaldi
May 15th, 2023 at 5:04 pm
Commented on: 230514
175-185-195-205-215
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Lee Robinson
May 15th, 2023 at 4:25 pm
Commented on: 230514
5 sets at 110 Kg

Still feeling the legs after yesterdays workout
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Christian Simpson
May 15th, 2023 at 1:19 pm
Commented on: 230514
Today: 225/255/270/285/295f(1)
4/3/23: up to 285#
7/5/22: up to 305#
12/16/21: up to 300#
12/21/20: up to 255#
10/11/20: up to 265#
11/19/19: up to 225#
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James Gentile
May 15th, 2023 at 10:28 am
Commented on: 230514
225-245-255-255-255-260

up to 260 prior times doing this. I can’t keep the bar high back on these weights like I can at 225. There’s more core movement than I’d like but still working on it. Good range of motion at least.
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Sana AlDosary
May 15th, 2023 at 8:17 am
Commented on: 230514
105lb
125lb
135lb
145lb 
155lb
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Chris Laumans
May 15th, 2023 at 7:18 am
Commented on: 230514
85kg/92.5/97.5/102.5/105F
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Brian Coon
May 15th, 2023 at 2:55 am
Commented on: 230514
145#, 165, 195, 235, 285
Did this intermingled with the Push Press WOD.
M/54/175/5'11"
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James W Bobo II
May 15th, 2023 at 12:35 am
Commented on: 230514
M/39/72”/170

As rx 5 x 3 @ 130 kg
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Lincoln Kerger
May 15th, 2023 at 12:05 am
Commented on: 230514
10 reps each weight: 95-115-135-155-175#
7 reps at 195#
5 reps at 215#
3 reps at 235# (decided to stop there as it was getting to be the wrong kind of discomfort affecting depth)

Compare to 230403: Technique work, 10-15 reps each set
45-95-135-155-155-155-155-155-155# (knees were hurting then too)

Meh, kinda checked the box today - knees hurt.  Scales practice in between sets.  A theme between today and compare to is knee pain.
(edited)
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David Peterson
May 14th, 2023 at 9:58 pm
Commented on: 230514
140, 160, 170, 180, 190

+5 across the board over last month
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Mike Andridge
May 14th, 2023 at 8:31 pm
Commented on: 230514
185
205
220
220
220
m/53/175
reason # 74 of why to have a garage gym......set of squats/mow front lawn for 2 1/2 min and repeat til done:)
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Scott Wiedmeyer
May 14th, 2023 at 8:18 pm
Commented on: 230514
36 / M / 5'9" / 135lbs

Dumbbells front squats

50-50-50-50-50

Heaviest I have.  I was struggling to clean them, though, so having heavier wouldn't have been much use.
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Sam Meixell
May 14th, 2023 at 7:42 pm
Commented on: 230514
205-205-205-205-205
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Braxton Glass
May 14th, 2023 at 7:07 pm
Commented on: 230514
59 yo m 5’5” 135lbs
4x3
95/115/135/135
hips below parallel
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Jonathan Elmore
May 14th, 2023 at 6:07 pm
Commented on: 230514
Only went to 185 but as deep as I could and with a pause. I had some hip and foot pain with back tightness that kept things light today. Got in some leg extensions too
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Lincoln Kerger
May 15th, 2023 at 12:10 am
Gotta listen to the body.
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Christopher Robertson
May 14th, 2023 at 4:10 pm
Commented on: 230514
Clovis on mon..
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Steve Day
May 14th, 2023 at 3:42 pm
Commented on: 230514
205, 225,235,245, 255 lbs
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James Flores
May 14th, 2023 at 3:26 pm
Commented on: 230514
315,325,325,325,300
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Jim Rix
May 14th, 2023 at 2:54 pm
Commented on: 230514
185#-195-205-205-205(4)

230403:  195-205-215-220-215#

A little deeper today than last time, but not deep enough.  Didn’t do Clovis yesterday. 

60/5’8”/155
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William OToole
May 14th, 2023 at 2:39 pm
Commented on: 230514
3x 40kg
3x 60kg
3x 70kg
3x 80kg
3x 90kg
3x 100kg
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Charles Meyers
May 14th, 2023 at 1:28 pm
Commented on: 230514
Back squat 3-3-3-3-3 reps
155-165-185-195-225
(edited)
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Chris Sinagoga
May 14th, 2023 at 1:18 pm
Commented on: 230514
Champions Club Scaling Notes

RANT
This is a great example of how it's important to look at workouts not as stand-alone things but rather a part of a bigger project. And that also makes the compare-to concept tricky because last time this came up it was done after rope climbs, bench press, and shuttle runs, not a hero workout.

WORKOUT THEMES
High output, full recovery. Squatting. Weightlifting. Single modality

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
Same format, more reps and less weight

CONSISTENCY SCALE
Slow motion on the way down, pause on the bottom, slow motion on the way up

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

MY STUFF
Did Clovis, cut off at 75 minutes. 7 miles and 130 burpee pull-ups. Crushed me.

GENERAL FEAR LEVEL: 6
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Lincoln Kerger
May 15th, 2023 at 12:09 am
Great work my man!
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Raffaele Guarro
May 14th, 2023 at 9:53 am
Commented on: 230514
Raffaele Guarro
April 3rd, 2023 at 9:18 am
Commented on: 230403
Back squat 3-3-3-3-3 reps
122-125-127-130-132,5kg

Back squat 3-3-3-3-3 reps
125-128-130-135-140 kg
after Clovis workout
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Steven Thunander
May 14th, 2023 at 3:20 am
Commented on: 230514
Globo wod: If you have a bar, plates, and a squat rack or rig you're good to go.  If you're going for a 3rm on the last set of squats use spotter arms/pins, a spotter, or be familiar with bailing out from a back squat safely (Bumpers only for the last one).  If you only have a Smith machine today let's load that up (I know, but some are on cruise ships, Planet Fitness or hotel gyms, so this gives them an option).  Finish with some unilateral leg work. Dumbbells sub: If you are proficient in pistol squats let's work up to a heavy 3 alternating (6 reps total, 3 each leg).  If you're still working on pistols let's do heavy dumbbell bulgarian split squats, working up to a heavy 3 each side, alternating after each set. On either of these if you max the available dumbbells do AMRAP sets.
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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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