Barbell Squat

Progression Highlights

Starting Suggestions

Primer Sets115 lbs

Ease back in after 78 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 Session78
% of Modern Era PR89.7%
Days Since PR568

Recent Workouts

LastSep 8(78d ago)
135→175 lbs
3 sets · 29 reps · 4,355 vol
-1Aug 1(116d ago)
135→135 lbs
4 sets · 48 reps · 6,480 vol
-2Jul 3(145d ago)
135→175 lbs
3 sets · 28 reps · 4,180 vol
-3May 7(202d ago)
135→175 lbs
4 sets · 48 reps · 7,680 vol
-4May 3(206d ago)
135→175 lbs
4 sets · 40 reps · 6,280 vol

PR Progression (Modern Era)

195 lbJul 7, 2024(506d ago)
2 sets14 reps2,730 vol
195 lbJul 3, 2024(510d ago)
1 set7 reps1,365 vol
195 lbMay 6, 2024(568d ago)
1 set6 reps1,170 vol
185 lbFeb 14, 2023(1015d ago)
1 set5 reps925 vol
155 lbJan 30, 2023(1030d ago)
3 sets24 reps3,720 vol
135 lbJan 23, 2023(1037d ago)
4 sets30 reps4,050 vol

Rep Range Records

1RM247 lbs · 8 repsJul 7, 2024 (506d ago)(from 195 lbs)
3RM175 lbs · 4 repsApr 12, 2024 (592d ago)
5RM195 lbs · 6 repsMay 6, 2024 (568d ago)
8RM195 lbs · 8 repsJul 7, 2024 (506d ago)
10RM155 lbs · 10 repsMar 10, 2024 (625d ago)
12RM175 lbs · 12 repsApr 24 (215d ago)

Frequently Paired

  1. 1.
    Calf Press On The Leg Press Machine
    29% of sessions
  2. 2.
    Abductor Machine
    26% of sessions
  3. 3.
    Leg Extensions
    34% 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
    41% 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)175 lbsM9-8(78 days ago)2025-09-08
(180 days)175 lbsR7-3(145 days ago)2025-07-03
(365 days)175 lbsR4-24(215 days ago)2025-04-24
(Modern Era)195 lbsM5-6-24(568 days ago)2024-05-06
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Barbell
Avg. Weight Lifted
150.6
Avg. Improvement
0.47
Highest Weight (Modern Era)
195 lbs 2024-05-06
Latest Weight
175 lbs 2025-09-08
Lowest Weight
20 lbs 2022-12-13
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 Reps
155 lb
12 Reps
175 lb
5 Reps
PR: 195 (568 days ago)
Tough exercise and I’m tired and emotionally drained. Hurt lower back doing this
F8-14 sets
135 lb
12 Reps
135 lb
12 Reps
135 lb
12 Reps
135 lb
12 Reps
PR: 195 (568 days ago)
R7-33 sets
135 lb
12 Reps
155 lb
12 Reps
175 lb
4 Reps
PR: 195 (568 days ago)
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 Reps
155 lb
12 Reps
175 lb
12 Reps
175 lb
12 Reps
PR: 195 (568 days ago)
S5-34 sets
135 lb
12 Reps
155 lb
12 Reps
175 lb
8 Reps
175 lb
8 Reps
PR: 195 (568 days ago)
R5-14 sets
115 lb
12 Reps
135 lb
12 Reps
155 lb
12 Reps
175 lb
8 Reps
PR: 195 (568 days ago)