If you did not get a 1 RM back squat and front squat number in the last 2 weeks, then find one today, as a higher priority over the regularly scheduled workout.
recommended scheme is 10 empty bar, 5-5-4-3-2-1-1-1 increasing weight each round. please take time to reach your best movement with the empty bar . Feel free to use techniques like pause squat or tempo squat with the empty bar
Back squat: Start with the empty bar. Be sure to start with hands as close together as possible and use upper back to keep chest open.
-work up to 5 rep max pause squat 3seconds at the bottom*
-work up to 5 rep max back squat you can reach in 4 sets or less**
-20 reps at 60% of 5 rep max#.
#If 5 rep max did not increase from last time, still increase weight used on 20 rep compared to last
Front squat: Start with the empty bar. Keep hands at least 1 thumb length outside shoulders unless you have extreme elbow and shoulder mobility.
-work up to 5 rep max pause squat 3seconds at the bottom*
-work up to 5 rep max front squat you can reach in 4 sets or less**
-20 reps at 60% of 5 rep max #
#If 5 rep max did not increase from last time, still increase weight used on 20 rep compared to last
Form is key here. Do not increase weight if form starts to decrease
* Bottom means the max depth you can go with back straight and good form. If you are rounding your back significantly then sit higher for now. Even if this means your hips do not go below your knees.
**Don’t worry if you don’t get to your absolute 5 rep max. Also don’t aim for this if the weight is uncomfortable. Today is about feeling things out as opposed to an absolute max effort. If you feel like you reach the max you can lift with good form in 3 sets, then that is fine. You can omit the 4th set and go on to the 20 rep portion.