Saturday, May 4 – Excellence, part 1

« | »

Why squat? Because it makes you excellent. But how?

First, the squat is stressful – it requires moving a heavy weight through a large range of motion. This stress causes your body to release a cocktail of growth hormones into your bloodstream. (Especially when you sleep – make sure you get enough this month.) Three weeks of extra growth hormone will help more than your squatting – you'll notice other things improve. The growth hormones in your bloodstream may be released by the squat, but they don't discriminate. Once released, they will help you grow stronger at any movement you do.

To squat requires strength, coordination, and balance. All these qualities are improved by squatting. They, in turn, will aid you in other athletic endeavors. 

The expression of strength is the result of a conversation between your central nervous system and your muscles. At heavy loads your body will realize that it needs the nerves to start yelling at all the muscle fibers it can. Repeated exposure to near-1RM loads lets your body wake up more muscle fibers. "Greater neuro-muscular efficiency" just means more of your body is doing what your mind wants it to do.

So, lift heavy, wake up your muscles, and soak in the growth hormones. And sleep.


Feelin' feisty?

1. Back Squat to a max.

2. Drop about 20 to 30% off the bar and squat up to a heavy three
("heavy three" means the heaviest weight you can do without missing) –
go up by no more than 5 to 10 lb. at a time.

3. Drop about 20 to 30% off of that and do two sets of five with the
best form you can muster, trying to come up as fast out of the hole as
you possibly can.


Sore and tired from a big week?

1. Back Squat to a max.

2. Drop about 20 to 30% off the bar and squat 2 sets of 2 reps.


  1. Amanda says:

    Low Bar-235#

  2. Chelsey says:

    Chelsey’s Back Squat
    225 X 1
    160 x 5
    160 x 5

  3. Back squat
    Color vibe 5k trail run!!!

  4. Rachel L
    Back Squats:
    175 x 1 PR!!
    135 3×3
    Zachary W
    Back squats:
    345 x 1
    275 3×3

  5. Colorful Back Squat (bare feet also)
    158 1RM
    80% (123#) x2 x2 x2 (form started to feel not so good on last set of 2 so I stopped)
    Then 103# x4 x4
    Color Vibe 5K Run!! Felt great to be trail running again…picking my way through rocks. Great time in the outdoors!
    Sleep: 6.5 hours (12:30 am to 7:00 am)
    Nutrition: Paleo so far today.

  6. lindsay says:

    High Bar Back Squat:
    173 1RM
    125 3-3-3-3-3

  7. Front squat
    205 x 1
    145 x 2
    145 x 2

  8. Front Squat
    300 lbs. x1 – PR – This was the goal I set for my front squat to be accomplished by the end of the year.
    2×3 – 240 lbs
    2×5 – 225 lbs

  9. Color Vibe 5k Run
    Colorful Back Squat
    1RM = 200#
    3×3 – 155/165/175#
    2×5 – 140#

Speak Your Mind