5/5/2025

Back Squat

Week 7: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Back Squat Progression Overview

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Ricky Bobby

Affiliate Compete (RX+)

Every 7:00 (3 sets)

300m Run

-into-

3 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-into-

300m Run

Freedom (RX'd)
Every 7:00 (3 sets)
300m Run
-into-
2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
300m Run

Independence
No Change to Workout

Liberty
Every 7:00 (3 sets)
200m Run
-into-
2 rounds
6 Ring Rows
8 Bar Push Ups
10 Air Squats
-into-
200m Run

• Target time each set: 4:30-5:30

• Time cap each set: 6:00