The Squat Progression

[Alan H]

The goal: Back Squat 300 pounds by the end of February.

that sounds like a lot until you realize that the pro's all squat 600+. Jon Adams, an A-level thrower who's a friend of mine, set a goal of 500 pounds before the season started. Well, he blew through that this week, and then racked up 545 pounds on the bar and racked THAT. So now he's going for 600.

I figure if I can do 300, I'm kickin'

OK, end of last year, December 16th I back squatted this et:

8 x 150 pounds , 6 x 170, 3 x 190

Dec. 19th...15 x 150 pounds

January 6th 2010...5 x 170, 3 x 190, 1 x 210

December 8th 2010.... 6 x 170, 3 x 190, 1 x 210, 1 x 220

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for those that don't know what a squat exercise is, here's a youtube video. He's doing back squats with 400 pounds...this is the exercise that I'm working on.

http://www.youtube.com/watch?v=nIqB_JtPYCI