I recently reported my Crossfit Total of the best lifts of back squats, shoulder presses and deadlifts and while I am happy with the total, I think it could be higher if I improved my weakest link, the back squat. So, here is my plan.

I am going to do a 16 week squat program that by the end of it, I should be able to perform my current 1RM 285 at 2 sets of 3 reps each, which will of course, boost up my 1RM to over 300 lbs. The workout for the first 8 weeks will look like this and what I did today, in week one.

2 sets x 5 reps at 125 lbs. each week, add 10 lbs
2 sets x 5 reps at 75 lbs. Stay in the hole for a 3 count for each rep. Add 10 lbs each week.
After the 8th week, the only thing that changes is the number of reps drops to 3 per set.

After doing this plan, I did 7 reps of singles and here is how that turned out:
185/205/225/225/245f/225/225.

I still had more gas in the tank, so I added in some overhead squats:

45×6/45×5/65×5/65×5/65×5/

This was a solid workout tonight. I did not feel particularly strong, but cutting the weight back and doing the sets at lower weights made it go well.

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