Squat Every Day Update
I am moving on from my squat every day program. Although I enjoyed the program and saw some new all-time PRs, it was quite taxing on my body, and aiming for a new 1RM every single day started to really wear on me. I ended up completing about 3 1/2 weeks of the program, so here are my results/thoughts/things I learned:
- My 1-rep maxes for the first week:
Front Squat - 265lbs
Back Squat - 330lbs
Deadlift - 385lbs
Bench Press - 220lbs
- My all-time 1-rep maxes (coming into the program):
Front Squat - 270lbs
Back Squat - 325lbs
Deadlift - 435lbs
Bench Press - 225lbs
- My 1-rep maxes for the final week:
Front Squat - 280lbs
Back Squat - 340lbs
Deadlift - 405lbs
Bench Press - 235lbs
- Results speak for themselves, all of my lifts improved within 3 weeks.
- I felt pretty good throughout the program, but since I am also Head of CrossFit at the Athlete Institute, I enjoy doing a few CrossFit WODs every week. It is a very fine line to walk, squatting every day and throwing in some CrossFit WODs on top of that. I think I did too much volume during my third week that ultimately wore me down causing me to burn out in the 4th week. I think if an individual wanted to just squat every day with some light conditioning thrown in, then this program could be beneficial. On the other hand, if you like doing more volume and/or conditioning, you have to be quite attentive to your overall volume and not overdo things.
- On a similar note, this is not a beginner program. Your form must be perfect, or near-perfect as you will be pushing max weight every. single. day. Developing bad habits and pushing more weight than you should with bad form is a recipe for disaster.
- One of the biggest advantages to doing a program like this is getting comfortable under the bar. I remember reading about this, as it was one of the primary reasons for wanting to try the program. Whether using pause reps, or just trying to move more weight, I feel more comfortable and confident in my squat and bench press, having the mindset to be able to push through and fight through heavier weights that I may have previously just given up on.
- I enjoy training with volume. I am not saying that training in 3 or fewer reps isn't effective or necessary, I just enjoy the feeling of training with more volume. To be honest, I have yet to ever come across one workout plan that is sustainable for a long-term. Our goals and aspirations change, so some times you have to re-focus your efforts.
- I am certainly not walking away from squatting every day for good. I think there are a lot of positives to the program and could see re-visiting it again in the future, especially if I have an interest in giving my numbers a bit of a bump.