4/1/2025

Back Squat

Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), 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 2.5 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
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

Dee Dee

Affiliate Compete (RX+)

2:00 AMRAP (5 sets)

15/12 Calorie Air Bike

10 Front Squats (135/95)

Max Bar Facing Burpees

-rest 2:00 between sets-

Freedom (RX'd)
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-

Independence
2:00 AMRAP (5 sets)
10/8 Calorie Air Bike
10 Front Squats (95/65)
Max Bar Facing Burpees
-rest 2:00 between sets-

Liberty
2:00 AMRAP (5 sets)
8/7 Calorie Air Bike
10 Dumbbell Front Squats (light)
Max Up Downs
-rest 2:00 between sets-

• Target number of reps each set: 10+ Reps

• Minimum number of reps before scaling: 6 Reps