Barbell Squat

Progression Highlights

Starting Suggestions

Primer Sets115 lbs

Ease back in after 124 days away.

  • • Last session opened with 3 sets.
  • • 59% of Modern Era PR.
Steady Opener135 lbs

Match your last starting set to groove technique.

  • • Last top set: 175 lbs × 5 reps.
  • • 69% of Modern Era PR.
Progression Push142 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -30.7%
Days Since Last Session124
% of Modern Era PR89.7%
Days Since PR614

Recent Workouts

LastSep 8, 2025(125d ago)
135→175 lbs
3 sets · 29 reps · 4,355 vol
-1Aug 1, 2025(163d ago)
135→135 lbs
4 sets · 48 reps · 6,480 vol
-2Jul 3, 2025(192d ago)
135→175 lbs
3 sets · 28 reps · 4,180 vol
-3May 7, 2025(249d ago)
135→175 lbs
4 sets · 48 reps · 7,680 vol
-4May 3, 2025(253d ago)
135→175 lbs
4 sets · 40 reps · 6,280 vol

PR Progression (Modern Era)

195 lbJul 7, 2024(552d ago)
2 sets14 reps2,730 vol
195 lbJul 3, 2024(556d ago)
1 set7 reps1,365 vol
195 lbMay 6, 2024(614d ago)
1 set6 reps1,170 vol
185 lbFeb 14, 2023(1061d ago)
1 set5 reps925 vol
155 lbJan 30, 2023(1076d ago)
3 sets24 reps3,720 vol
135 lbJan 23, 2023(1083d ago)
4 sets30 reps4,050 vol

Rep Range Records

1RM247 lbs · 8 repsJul 7, 2024 (552d ago)(from 195 lbs)
3RM175 lbs · 4 repsApr 12, 2024 (638d ago)
5RM195 lbs · 6 repsMay 6, 2024 (614d ago)
8RM195 lbs · 8 repsJul 7, 2024 (552d ago)
10RM155 lbs · 10 repsMar 10, 2024 (671d ago)
12RM175 lbs · 12 repsApr 24, 2025 (262d ago)

Frequently Paired

  1. 1.
    Calf Press On The Leg Press Machine
    29% of sessions
  2. 2.
    Leg Extensions
    34% of sessions
  3. 3.
    Abductor Machine
    26% of sessions
  4. 4.
    Adductor Machine
    26% of sessions
  5. 5.
    Seated Leg Curl
    28% of sessions
  6. 6.
    Lying Leg Curls
    22% of sessions
  7. 7.
    Seated Calf Raise
    24% of sessions
  8. 8.
    Leg Press
    23% of sessions
  9. 9.
    Exercise Ball Crunch
    38% of sessions
  10. 10.
    Plank
    13% of sessions
Action: Focus on hitting 6+ reps at 175 lbs before increasing
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)175 lbsM9-82025-09-08
(365 days)175 lbsR4-242025-04-24
(Modern Era)195 lbs 2024-05-06 12:43:07
Exercise Type
Strength - Weight (lbs), Reps
Primary
Butt
Secondary
Legs
Equipment
Barbell
Avg. Weight Lifted
150.6
Avg. Improvement
0.51
Highest Weight (Modern Era)
195 lbs 2024-05-06 12:43:07
Latest Weight
175 lbs 2025-09-08
Lowest Weight
0 lbs 2015-05-26 19:44:27
Days
160
Sets
579
Gap
120
Highest Volume (Modern Era)
2100 2025-04-24
Reps avg. improvement
0.04

Workout History

M9-83 sets
135 lb
12
155 lb
12
175 lb
5
PR: 195 (614 days ago) [90%]
Tough exercise and I’m tired and emotionally drained. Hurt lower back doing this
F8-14 sets
135 lb
12
135 lb
12
135 lb
12
135 lb
12
PR: 195 (614 days ago) [69%]
R7-33 sets
135 lb
12
155 lb
12
175 lb
4
PR: 195 (614 days ago) [90%]
Can’t do anymore. I’m just too tired and too drained by everything. I’m tired of feeling in pain.
W5-74 sets
135 lb
12
155 lb
12
175 lb
12
175 lb
12
PR: 195 (614 days ago) [90%]
S5-34 sets
135 lb
12
155 lb
12
175 lb
8
175 lb
8
PR: 195 (614 days ago) [90%]
R5-14 sets
115 lb
12
135 lb
12
155 lb
12
175 lb
8
PR: 195 (614 days ago) [90%]