I have managed to maintain a low bar squat 4x4 at 1.5x my bodyweight for the last five sessions! This is the longest I’ve held this weight without dropping off or getting hurt.
This time, I’m doing everything right:
- good sleep
- lots of healthy food (caloric surplus)
- enough protein
- squatting 1-2x a week (I need a longer recovery)
I have a goal for the rest of the year. Right now, my squat+bench+deadlift working weight total is 650. I really want to get my working weight total to over 750 by December!
I’ll keep posting here with updates!
Right now I weigh in at 150lb, up from about 145lb when I started lifting heavy again this time last year. All the veggies, fiber, and protein has really gotten me stronger with more visible muscles, and only a small increase to my waist.
I switched to zerchers, for me they seem to work perfectly. I can get all the way down without any struggle and my back feels amazing. I imagine front squats would be very similar. My 1rm was about 340lbs for back squat and now for zerchers its 300, but it took a few months to build up to it
Thanks, I’ll have to look into it a bit. I don’t like front squats, so I always do back squats.
They are kind of uncomfortable on your elbows where you’re holding the barbell. But I put a little bit of pipe insulation on there and it no trouble. It’s a little bit of a wider stance and I find it simpler technique wise. Basically just sitting down and standing up, overall I feel it’s a little simpler than back squats. Hopefully they work out for you