Tag Archives: CrossFit

Squat Every Day: Week 6


Hello everyone, and welcome to Squat Every Day: Week 6 – The Finale.

As you might have guessed this is the last week of Squat Every Day for me for a while. There are a few reasons why I am taking a break from this program:

1. It was a good week to end on. I didn’t set any new PR’s but I did do exactly what I wanted to do. I hit around 95-97% of all my PR’s on every day. They all felt hard but good and I am confident that I could hit those numbers on any given day now.

2. In my last post I had said I was going to go for another week, but I forgot that I have a CrossFit competition this weekend. So I am going back into doing our regular classes at the gym. Hopefully I will get into a few classes so I don’t have to do them all on my own and can feel some competition heading into the weekend.

3. As someone who does CrossFit I feel this is a good plan for building strength but it is more tailored to the offseason type of training or if you are into Powerlifting. For me this is the middle of my “competition” season so I need to be doing CrossFit, not Powerlifting. I think this would be a better program for me to do in the offseason which would be somewhere from October to February. So there may be more Squat Every Day coming later this year.

4. I achieved one goal and almost got another. I wanted to get my overhead squat to 225lbs and I got that. I wanted to get my back squat to 350lbs and I got it to 345lbs. With a little rest and recovery I think I can hit 350lbs in the next 2-3 weeks. This program has a ton of volume to it. Every squat works up in the rep scheme of 10-10-5-5-3-3-3-1-1-1 which equals out to 42 total reps per day and over 5,000lbs per day. Then you add in lunges and deadlift days and you have yourself a lot of work! Doing that for 40 days with virtually no rest is going to eventually wear a guy out. So I think if I rest and lower the volume I could increase the end load…Hopefully.

5. Mentally I checked out at least a week ago. It stopped being fun and just became work. I can only do that for so long then I need to change things up and get to the next project. I think if I knew what to expect that might have helped me stick with it a bit longer mentally, but having never done a true strict strength type program (very technical name for the program) before I had no idea what I was getting myself into.

6. Members in the gym are starting to ask when I am coming back to classes to workout. I miss working out with people in a class setting and having that friendly competition. So I am excited to get back into that this week!

I am sure there are a few other reasons why I felt this is a good time to stop and change gears but those are the main ones. This 40 days of squats has also taught me a few things.

1. I like squatting ALOT. I knew I liked squatting before but now after seeing how I feel after all these squats and how I felt during the squats, I like them even more. There were many days where I felt like crap coming into the gym, but I did my squats anyway, and could feel my body getting tired, obviously, but also felt better as the session progressed. I really think there is something magical about squatting. Lets just say that in the future if I am having a bad day I am going to come in and play around with some squats.

2. My body reacts fairly well to high volume, for a certain amount of time. The first 3 weeks of this program were great! My numbers increased every day and I felt great. Then in week 4 somewhere I started to run into the wall. At this point I think I was correct in pushing through for that week, but the next week I should have decreased the volume of the training. Instead of doing sets of 10-10-5-5-3-3-3-1-1-1 I should have bumped it down to something like 10-5-3-3-1-1. Or I could have inserted a full day of rest earlier than I did so I could maintain that intensity and volume longer. Which brings me to my next point.

3. I need more rest days. I need to pick a day every week or so to take the whole day and do nothing. Spend the day doing stuff I enjoy and not worrying about the time it took, or how much I lifted. Just sit back relax and read a book or go for a walk or something like that. Having said that, I need to keep it interesting because….

4. I get bored easily. If I have too many days where I am not doing anything it will actually make me stress more. I enjoy life more when I have things to do, places to be, and people to see. I enjoy having a “ToDo List” and scratching those items off. One. At. A. Time. There is no feeling like scratching something off your “ToDo List”. Sometimes when I do something and I feel like it was a good use of my time, I will add it to my “ToDo List” just so I can scratch it out.

5. I enjoy doing lots of different stuff as opposed to the same thing every day. I have always been a busy person. From the day I was born my parents said I never sat still. Then once I could play sports, well, I played them all of course. I have played, baseball, football, hockey, volleyball, basketball, badminton, track and field, ultimate frizbee, and inline hockey. Some times I would be playing a few sports at the same time like hockey and football. Then have a few weeks off before I would start into track and field. Then a few weeks off and back to football and eventually hockey as well. These days I play in a couple different hockey leagues while playing ultimate frizbee as well in the winter. Then over the summer things slow down a bit but still playing slow pitch and then doing a CrossFit competition every month or so. Then its back to hockey and frizbee. I like doing stuff.

So there you have it folks. That is a wrap on the first attempt through Squat Every Day.

Links to the other weeks of Squat Every Day:

Squat Every Day: Week 1

Squat Every Day: Week 2

Squat Every Day: Week 3

Squat Every Day: Week 4

Squat Every Day: Week 5

Stay Positive, Be Better, and Go Get It!

Squat Every Day: Week 5

Fallen

Rest day on Wednesday was much needed and totally worth it! Did not do any training, just worked and read Game of Thrones. Then I was back at it Thursday. Thursday did some pause front squats, then on Friday I had Funsquat Friday. I did a snatch complex of one snatch deadlift, one snatch pull, and one hang snatch. I started at 95lbs and added 5lbs every minute to end at 165lbs. Then after a few attempts at 170lbs I got that one too. Looking back at it I should have done every 90 seconds because by the time I did the lifts and then changed the plates I usually had about 15 seconds “rest”. Saturday was a BIG day in many ways. Lots of training time (total of like 5 hours by the end of it all, with some chit chat during….), PR’d two lifts (14 more reps on “death by back squat” and 35lbs added to overhead squat), it was my birthday so I got lots of love from family and friends, and I ate a lot of food. I do think after the day I had I earned the extra two donuts, large blizzard, and supper out. Sunday was a fun day too. Another coach and I did “3 bars of death” which wasn’t what I first thought it was going to be but it turned out to be alright. Rather than back squat, deadlift, and press it was “Linda” (10 reps -> 1 rep of deadlift, bench press, and power clean) which I did in 22:21. After the last few days that I have had I was pretty happy with that. Next time I am going for a time under 20 min.

This up coming week I am getting back into my version of squat every day. Starting it off by working up to a technical max on unbelted and belted back squat. Basically this means I will probably get to about 95-97% of my true max on each lift. I do not want to go to failure this week but rather, go till I hit a really heavy single but maintain good form throughout the lift. Then I will be moving into some pause squats, tempo squats, and my second favourite variation of squat….the front-back squat. I also have close grip bench press on one day, lunges on four days, and deadlift on two days.

In the next two weeks I will have four deadlift days. I plan to make one of them into a three pause deadlift, pausing at knee, thigh, and hip. I messed around with it this week and think it would be beneficial to me as my deadlift is not very consistent and it will force me to keep good form throughout the lift. Over those same two weeks I have two bench press days, one of which I am going to try pause bench where I pause for a full second with the bar on my chest. I am still going to keep Funsquat Friday and as luck would have it this week I do front-back squats on Friday so I will most likely just leave that there.

The thing that I am really excited about is that I am back to looking forward lifting again. After my crappy start to last week I was in the dumps about this whole squatting thing and really was not happy about it at all. After the last three days I have had  this week though I am back to being excited about lifting and looking forward to start again and seeing what the next 3-4 weeks will bring.

Links to the previous weeks:

Squat Every Day: Week 1

Squat Every Day: Week 2

Squat Every Day: Week 3

Squat Every Day: Week 4

Stay Positive, Be Better, and Go Get It!