Strength Day / Test Day
1RM Back Squat
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Push Ups
10 Squats
10 Bodyweight Rows or Pull Ups
Specific Warm Up
If you are going for a 1 Rep Max Back Squat (the heaviest Back Squat that you can accomplish for 1 rep) Then start with a set of 10 with an empty bar. Then keep adding weight while doing the following rep scheme until you get to a point where you feel like you are going to go for it and then… go for it! Rep scheme: 10 (empty bar) - 5 - 5 - 5 - 3 - 3 - 2 - 1 - 1 - etc.
If you are not going to try for a 1 rep max Back Squat, read on in the notes of other options!
Workout of the Day
Strength Day / Test Day
1RM Back Squat
Workout Notes
Alrighty, this is a scary looking one, huh? Don’t be afraid! You know we got all the mods for that bod.
For those who may be unfamiliar with the language being used in this workout, a 1 Rep Max simply means that you will work up to a weight that is so heavy that you can only do 1 successful rep with it. This can be a very scary idea for an inexperienced lifter. Hell, this can be a very scary idea for an experienced lifter! So below, I’m going to break down a bunch of different options for what you can do today to make sure you have a good, challenging workout.
Barbell Options:
Go for a 1 Rep Max!
Go for a “Heavy Single.” What’s the difference between a Heavy Single and a 1RM? The heavy single shouldn’t be nearly as close to the fine line of failure as the 1RM. Just work up to a rep that makes you say “holy crap that one felt heavy” and then call it a day!
Work up to a Heavy set of 3 or 5 reps. This means the weight will have to be much lower than a single, but you still are going to push the set to an extremely difficult place.
Go for 5 sets of 3, making each set about an 8 on a difficulty scale of 1-10.
Dumbbell Options:
Go for Dumbbell Squat Complex 1 or Dumbbell Squat Complex 2!
5 ROUNDS of Squat Complex #1
5 Squats with :03 down
6 Reverse Lunges (3 Each Leg)
5 Squats (Regular Tempo)
*Rest 2-3min between rounds
3-5 ROUNDS of Dumbbell Squat Complex #2
5 Jump Squats (no weight)
1 Tempo Dumbbell Squat* + 1 Dumbbell Squat x 5
5 Jump Squats (no weight)
Rest 2:00 between sets
*:03 down on the tempo squat. See video for demo!
Optional Accessory Work
If you’ve finished your short and intense heavy set of the day and still want more, work through the following, not for time… for STRENGTH!
3-5 Rounds
10 Single Leg RDL’s - Right Leg
10 Single Leg RDL’s - Left Leg
10 Split Squats - Right Leg Forward
10 Split Squats - Left Leg Forward
10 Jump Squats
*Rest as needed between rounds.
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Happy Baby Pose
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