What has squatting everyday done for me?
I listened to a podcast on Barbell Shrugged that has really shaped my perspective on training. The guys at Barbell Shrugged interviewed Cory Gregory, the co-founder of Muscle Pharm. They talked about his supplement company, training, and squatting everyday.
Cory Gregory spoke highly of an Olympic Lifter and Coach, Jon Broz. Gregory read an article by Broz which had a saying, “If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you’d start squatting every day. Other countries have this mindset. America does not.”
Intense.
But the fundamental movement for optimal human mobility and health is the squat. We need to squat. Gregory replicated that mind set from Broz. Gregory’s core training philosophy is far from conventional, he has a hard work ethic and now believes in squatting every single day.
I wanted to test this squat practice. Since I heard this episode I’ve been squatting at least 6 days a week.
And this is what squatting has done for me in less than 2 months for my Back Squat;
Old 1 Rep Max: 235
Old 5 Rep Max: 195
Current 1 Rep Max: 265
Current 5 Rep Max: 225
How? No Real Strategy
How I feel for the day dictates how much volume and weight to move that day. Cory didn’t have a specific training programming. There isn’t a certain percentage this week, or increased/decreased next week, and there really isn’t a deload week.
But here is what I know works;
I usually aim to squat wicked heavy 2-3x a week but I play it by feel (some weeks 4x). For the other 4-5x days I’ll range from light to medium weights, sets, and volume. Some days I go for 5 rep max, or 4 rep max (5 max attempts), other days I go for heavy singles. I always really like to just put a 80% of heavy weight for the day to squat a few times with a few sets, no specific.
When I want to go heavy, I’ll go for a 2 rep max or I put 95% of my current 1 rep max and hit 10-15 singles. Gaining comfortability and confidence with my heavy weight really helps.
I like to mix up muscular demand per sets. Every day is not max lift, light weights with high volume is highly effective too.
I’ve also been doing pause squats. Holding the bottom position in the squat from 1sec – 5sec is my most common prescription, but I have done Pause Front Squats with a 10 second hold. But I’ve done most of my pause squat sessions with a 5 second hold at the bottom which really helps strengthen my bottom position.
I mix up the type of squat often. Some days its back squat, other days its front squats. When I do a high volume of squat cleans, I count that as my squat session. I do overhead squats at least once a week.
The idea is to just squat, have fun with it.
Benefits
Increased Mobility — I am so much more comfortable at the bottom of my squat. I feel I have a better base of support to carry weight on my shoulders. My hips, ankles, and back have increased range of motion. Pulling myself to the bottom of the squat has never felt so strong.
Overall Strength — Not only has my back squat numbers increased, but my old front squat and squat clean 1 rep max weights are lighter. An easy equation here; heavy back squat = heavy other lifts.
Conclusion
I need to squat now. Most days I am itching to get in my squats. There is just something about putting the weight on my shoulders and moving your body in the full range of motion.
Daniel W. Lennon 