Back squat

Build to 1RM

– Approach each warm-up lift like you would your 1RM attempts. Pay attention to your setup, trunk position and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by latest @ 80%1RM.
– Examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 1RM in mind and work backwards from there.
Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1 x 1 @ 92.5-97.5%, 1-3 attempts at a new 1RM.
Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 4 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1 x 1 @ 90-95%, 1-3 attempts a new 1RM.