Over the past 90 days, I have been working on increasing my barbell squat strength. It has always been my weakest lift but thanks to this short experiment, it finally improved.
The Results
Day 1 – 60 kg * 6 (Est. 1 rep max 70kg)
Day 30 – 100kg * 1
Day 60 – 105kg * 4
Day 70 – 110kg * 4
Day 75 – 115kg * 4
Day 80 – 120kg * 4
Day 90 – 125kg * 7 (Est 1 rep max 150kg)
In just 3 month’s time, I have doubled my squat numbers while gaining 3kg of body weight. I apparently went from beginner to advanced level strength for my bodyweight (Source)
How I Did It?
The workout and diet plan were detailed in my post Improving Strength.
The only change I made to the original program by Mike Matthews is to add an extra leg day every week.
What Worked?
- Switching to a Low Bar Squat, given my body type ( High Bar vs Low Bar )
- Squatting twice per week.
- Staying in a caloric surplus.
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