Ladies, back squats highest load...

nisha0612
nisha0612 Posts: 75 Member
in Fitness and Exercise
Just in the spirit of lifting and being strong women, whats the highest weight you can lift while doing back squats?

I do body pump classes twice a week - i went from 10 kg to 28kg in 3 months... hope to lift more by the end of the year...:)
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Replies

  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    in for some strong chicks who squat :p

    http://www.youtube.com/watch?v=rpAKWUNKmUY&feature=fvst
  • VelociMama
    VelociMama Posts: 3,119 Member
    My 1 rep max was 165 lbs (75 kg) on low-bar sumo squat.

    5 rep max was 135 lbs (61 kg) on low-bar sumo squat.

    After my baby is born, I plan on getting back on track to get my squat up to 225 lbs (102 kg)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Working set: 180lb.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    My current 5 rep load is 135.

    I've never really done a 1 rep max. I lift alone most of the time, so I can't/don't want to try to max out - potential for injury there!!
  • Qarol
    Qarol Posts: 6,171 Member
    123 lbs, 5 sets of 5 reps, low bar back squats

    Started in March of this year, lifting 3x a week on Stronglifts.

    For those across the pond, that is 55.792 kg
  • Loulady
    Loulady Posts: 511 Member
    Current 5 rep load is 130. I've never tried to figure out a 1 rep max.
  • LovelyLifter
    LovelyLifter Posts: 560 Member
    My highest was 185 for 5 sets of 5

    I had to deload for a bit

    working back up now with less sets and higher reps at 145 3 sets of 12
  • zaph0d
    zaph0d Posts: 1,172 Member
    I do body pump classes twice a week - i went from 10 kg to 28kg in 3 months... hope to lift more by the end of the year...:)

    I recommend going with a tried and true strength program like Starting Strength or Stronglifts 5x5. You will double your squat.
  • Jersey_Devil
    Jersey_Devil Posts: 4,142 Member
    or 5/3/1
  • VelociMama
    VelociMama Posts: 3,119 Member
    I do body pump classes twice a week - i went from 10 kg to 28kg in 3 months... hope to lift more by the end of the year...:)

    I recommend going with a tried and true strength program like Starting Strength or Stronglifts 5x5. You will double your squat.

    Totally agree with this. Stronglifts added 30 lbs to my max squat, and I didn't even finish the program.
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    My 1 rep max is 185, high bar (posterior encapsulitis does not allow me to hold the bar low)
    My 5 rep Max is 165 - I think I could do 175, but my coach doesn't want me to hurt myself again.

    Front Squat is quite different - 145 1 RM/127 5RM

    OHS 100 3RM, haven't tried a 1RM.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I like Madcows 5x5 better than stronglifts personally.

    doing 5 sets of 5 with the same weight seems kind of dumb. I'd rather ramp up and have 5 working sets of 5, with the weight increasing each time.

    and I'm not a huge fan of how stronglifts seems to push everyone to squat low bar.
  • VelociMama
    VelociMama Posts: 3,119 Member
    .
  • OkieinMinny
    OkieinMinny Posts: 834 Member
    I recommend going with a tried and true strength program like Starting Strength or Stronglifts 5x5. You will double your squat.

    This is what I am doing - max is at 95 now - but working up to be like these awesome ladies!!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    or 5/3/1

    I love the program myself and am currently finishing up my 3rd cycle. but 5/3/1 is really better for intermediate lifters imo.
  • nisha0612
    nisha0612 Posts: 75 Member
    woaaahhh... thats awesome!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I like Madcows 5x5 better than stronglifts personally.

    doing 5 sets of 5 with the same weight seems kind of dumb. I'd rather ramp up and have 5 working sets of 5, with the weight increasing each time.

    and I'm not a huge fan of how stronglifts seems to push everyone to squat low bar.

    What's your opinion of Madcows v 5/3/1?
  • WarriorReady
    WarriorReady Posts: 571 Member
    My highest back squat was 195lbs 3 reps only

    My normal is 165lbs 3 sets of 12 reps

    I was super excited - I want to keep getting stronger! :wink:
  • crawpapa
    crawpapa Posts: 156 Member
    or 5/3/1

    I am loving 5/3/1, and just started a "group" forum.

    Love to see some high-heeled squats, wait, what was the question?
  • nisha0612
    nisha0612 Posts: 75 Member
    I do body pump classes twice a week - i went from 10 kg to 28kg in 3 months... hope to lift more by the end of the year...:)

    I recommend going with a tried and true strength program like Starting Strength or Stronglifts 5x5. You will double your squat.

    Totally agree with this. Stronglifts added 30 lbs to my max squat, and I didn't even finish the program (got prego)

    will definitely try this!
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member


    What's your opinion of Madcows v 5/3/1?

    I've done both and they both have strengths.

    I think you should start with Madcows, because its more of a linear progression. So you make the gains you can make, quickly.
    Then once progress stalls, jump on 5/3/1. It's geared towards slower gains of 5-10 pounds per month on a lift, as opposed to 5-10 pounds per week on Madcows.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Just creepin dont mind me.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    5x3x135lbs
  • Tara1B
    Tara1B Posts: 78
    Just in the spirit of lifting and being strong women, whats the highest weight you can lift while doing back squats?

    I do body pump classes twice a week - i went from 10 kg to 28kg in 3 months... hope to lift more by the end of the year...:)

    I do a Body Pump class once a week and I'm currently on 14kg on the squat track. I'm very petite though (just under 5ft and 100lbs) but I hope to up the weight in the next few weeks. Unfortunately I suffer with tennis elbow so some of the tracks I find more difficult than others.
  • Wuggums
    Wuggums Posts: 339 Member
    Never tried a 1 rep max, but a few months back I was doing 3 sets of 10 reps at 180 pounds. Took a little break from strength work (bad idea) and just now starting up again. I'm up to 110 pounds right now and had a squat-fest last night of 12 sets of 10 reps. My goal is to squat 1.5 times my weight!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member


    What's your opinion of Madcows v 5/3/1?

    I've done both and they both have strengths.

    I think you should start with Madcows, because its more of a linear progression. So you make the gains you can make, quickly.
    Then once progress stalls, jump on 5/3/1. It's geared towards slower gains of 5-10 pounds per month on a lift, as opposed to 5-10 pounds per week on Madcows.

    I am just finishing up my 3rd cycle of 5/3/1. So it seems as though it would not be something to look into should I stall out on 5/3/1?
  • LoraF83
    LoraF83 Posts: 15,694 Member
    I like Madcows 5x5 better than stronglifts personally.

    doing 5 sets of 5 with the same weight seems kind of dumb. I'd rather ramp up and have 5 working sets of 5, with the weight increasing each time.

    and I'm not a huge fan of how stronglifts seems to push everyone to squat low bar.

    I may look into that after my baby comes. It sucks not being able to lift for almost a year (pregnancy plus recovery).

    No strength training while pregnant? I was thinking of having another baby - but now....nevermind!!! lol!
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member


    What's your opinion of Madcows v 5/3/1?

    I've done both and they both have strengths.

    I think you should start with Madcows, because its more of a linear progression. So you make the gains you can make, quickly.
    Then once progress stalls, jump on 5/3/1. It's geared towards slower gains of 5-10 pounds per month on a lift, as opposed to 5-10 pounds per week on Madcows.

    I am seriously thinking of dropping the 5/3/1 deload week (or at least adding it every 2nd or 3rd cycle) just for this reason.
  • VelociMama
    VelociMama Posts: 3,119 Member
    I like Madcows 5x5 better than stronglifts personally.

    doing 5 sets of 5 with the same weight seems kind of dumb. I'd rather ramp up and have 5 working sets of 5, with the weight increasing each time.

    and I'm not a huge fan of how stronglifts seems to push everyone to squat low bar.

    I may look into that after my baby comes. It sucks not being able to lift for almost a year (pregnancy plus recovery).

    No strength training while pregnant? I was thinking of having another baby - but now....nevermind!!! lol!

    Doc took me off barbell training specifically because pregnancy causes the lower back to curve forward, and some of the hormones make the joints loose making it very easy to get injured. I can do some bodyweight stuff, but it's not comfortable to lift with my center of gravity so off balance now.
  • FullOfWin
    FullOfWin Posts: 1,414 Member


    What's your opinion of Madcows v 5/3/1?

    I've done both and they both have strengths.

    I think you should start with Madcows, because its more of a linear progression. So you make the gains you can make, quickly.
    Then once progress stalls, jump on 5/3/1. It's geared towards slower gains of 5-10 pounds per month on a lift, as opposed to 5-10 pounds per week on Madcows.

    I am just finishing up my 3rd cycle of 5/3/1. So it seems as though it would not be something to look into should I stall out on 5/3/1?

    No, It would be the reverse if anything. Really you shouldn't stall on 5/3/1 for a very long time if ever as long as you are eating and resting enough.

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