Tag Archives: Back Squat

The Big “3” Basic Strength Standards for Men (Squat/Deadlift/Bench Press)

4 Jul

If you are new to lifting these number might seem overwhelming, a great goal to shoot for is the following

Back Squat @ 135 x 10 reps

Deadlift @ 135 x 10 reps

Bench Press @ 115 LB x 10 Reps


Note: click HERE for more detailed chart (including Power Clean/Press etc)

The Exercise: Barbell Deadlift

Standard: 1.5x Bodyweight
Above Average: 2x Bodyweight
Superhero: 2.75x Bodyweight

The Exercise: Barbell Back Squat

Standard: 1.5x Bodyweight
Above Average: 1.75x Bodyweight
Superhero: 2.5x Bodyweight

The Exercise: Barbell Bench Press

Standard: 1x Bodyweight
Above Average: 1.5x Bodyweight
Superhero: 2x Bodyweight








3-2-1 SQUAT METHOD (9 Minutes of HELL)

24 Jun

This is one of my favorite workouts for a quick in-and-out when pressed for time. Use a light weight and move fast: 35-50% 1RM is fine.

  • 3 minutes: As many reps as possible without racking the bar.
  • 2 minutes: Rest
  • 2 minutes: As many reps as possible without racking the bar.
  • 1 minute:  Rest
  • 1 minute: As many reps as possible without racking the bar.


This information was taken from the article “4 Ways to Build Mental Toughness” click HERE to see the original article


WOD: wed.june 19.2013: (Developing the Single Leg Squat)

19 Jun

Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.

A1:Back Squat 5×5 @ 85% 1 RM

B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)

C1: Deep Pause Back Squat @ 40% 1 RM  3 x 10

WHAT IS…. Deep Pause Back Squat:  I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.

HOW TO.. TRX Single Leg Squat… click HERE to see video



12 Jun

Back Squat  MEN: 135 LB (1 x 45 plate each side)  WOMAN: 95 LB (1 x 25 plates each side)

-This is the first of a series of 4 tests that will give you a general estimate of your current strength level. 

-These numbers are a great starting point however I’ve found using 75-80% of 1 RM works well for this test also

-Full ROM Squats (below parallel)

-Using a medicine ball is a great way to assure your reaching full ROM

click HERE to see an article on using a medicine ball when you squat

click HERE to see a video on HOW TO BACK SQUAT

-Perform as many reps as possible in 3:00

Q) Whats the benefit in knowing these numbers?

A) These numbers are very useful when planning a strength phase especially for beginners. When starting a program like 5/3/1 its important to know what your potential 1 RM numbers are. Ive found using the 3:00 AMRAP method gives me a fairly accurate way of assessing my starting weights without having to do true 1 RM testing.


20 minute complex (5 killer exercises)::CARDIO STRENGTH TRAINING

12 Nov