Last week I decided I was fed up of having a puny squat so I took measures to increase my squat beyond all recognition. Finally, I have started to get a semi-attractive body and the focus of the last year has been much more about aesthetics and looking good and even though I have kept strength training as my core exercise, I just haven`t made much progress on the squat. It`s time for that to change with me doing 100 squats a day!
I have been training in a gym for 20 months now and done okay in spurts, but it is time to truly nail the squat – more specifically the high bar back squat.
How heavy will I squat for the 100 squats a day?
The main idea here is to squat every single day and do 100 bodyweight squats each day plus my weighted squat routine.
This is a general outline of my plan.
Anyway, back to me squatting everyday. I am squatting:
- Heavy high bar back squat x 2 per week (strength)
- Medium goblet squats x 2 per week (Hypertrophy)
- 100 x light bodyweight squats x 7 per week (endurance, mobility, form, health)
On heavy and medium days I obviously won`t squat 100 heavy squats, but what I will do is my usual routine in the gym and then throughout the day, scattering in 10 sets of 10 bodyweight squats.
I frequently do 10 bodyweight squats when I wake up, 10 more once I waiting for the kettle to boil for my coffee and 10 more once I have drank my coffee.
It won`t be that hard to throw in 100 bodyweight squats throughout a 16 hour day. My main business is an internet-based business which means I sit at a desk a lot. Once I find I have been sitting too long (about an hour), I find it quite pleasurable to do 10 squats just to get the blood flowing again.
I don`t think 100 bodyweight squats will be too much of a challenge and, alongside my heavy and medium days, I expect in the next month to make big progress on the squat.
Many of you will think I am at a major risk of heading to the emergency room due to the severe effects of overtraining in a few days. That my hard-ons will be gone forever and my muscles will waste so I look like a male version of legendary UK baker, Mary Berry.
Well, as Greg Nuckols says (who is someone I respect highly by the way); I, just like most of you, am probably not really at much risk while overtraining.
I`ll be posting an update once 30 days are complete and will re-assess from there. You can join the free mailing list to keep track of my progress and I`ll do my best to help motivate you if you want to come along on the madness that is a squat daily challenge!
I`ll always be straight up on this blog, so in the interest of honesty, I`m not going to make up numbers.
My one rep max for the high bar back squat is 115kg (going below parallel) and I weighed about 75kg at the time. I now weigh 70kg (-ish) and am making my squat goal to be able to squat double my body weight which if I keep the same weight will be 140kg.
For some of you big beasts reading this that 140kg will be nothing. For someone who is meso/ectomorphic in body type like me it is huge! I always try to keep things in the context of my body weight.
For a 120kg strongman who has trained for 10 years, 140kg is probably not that hard but for me it seems like a long way off.
The squat is technically so daily heavy that practice is important. I have found that, unlike the deadlift, if I don`t squat heavy at least twice per week I make next-to-no progress. I`m not sure why this is but frequency and the squat have always gone together very well for me in the past compared to low frequency squatting.
I actually don`t get how some guys can go a whole week without squatting and still make gains. Guys who I`ve talked to in the past who fit this are guys who do a lot of manual labour so maybe that is the answer.
For me, I have to sit a lot. As this is the case, my squat is not just naturally going to take off. I need to be proactive. I do enjoy squatting. It is fun as nasty as it is, but I`m going to stick with it for 30 days.
Let`s see what my new one rep max is by the end of this cycle.
Leave a comment below letting me know what you think of my daily squat programme, what your experiences of squatting daily are, and if you want to join me!