Back Squat – Level 5 – Upper-Intermediate


[tabl class=”table-condensed” caption=”” width=”100%”] Workout A
5×5 if you have not stalled yet on that rep scheme. RPT if you have already progressed past 5×5.[/tabl]

How to Progress with 5×5

Every time you complete Workout A you’ll add a total of 5 lb to the bar for the next workout. If 5 lb seems too challenging, you can switch to 2.5 lb increases.

What if I am stalling on 5×5?

In the Upper-Intermediate stage of training, you likely start having difficulties adding 5 lb or 2.5 lb each week. This is nothing to worry about and, in fact, is probably a good thing. It likely means your body has adapted to a high-volume program and needs to focus more intensity to keep progressing. To allow for progress, you’ll move from a 5×5 to Reverse Pyramid Training (RPT) rep scheme. You’ll know when to switch to RPT squat workouts if you are unable to get all 25 reps in two consecutive squat workouts. For full instructions on how to switch from 5×5 to RPT see the FAQ and search for RPT.

Build and Maintain

Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you have enough strength with the back squat necessary to complete RX WOD’s. With that said, the back squat is eminently important for any strength and conditioning program that’s worth its salt. I implore you to keep the back squat in your training routine at a minimum on a weekly basis. To do this, continue with the RPT protocol. This should carry you into the high upper-intermediate ranges and perhaps into the advanced strength ranges. The programming necessary for that level of development is beyond the scope of this program but if you send me a message I’ll be happy to assist in pointing you in the right direction or bring you on as a 1-on-1 client.