100 Days of Squats, a Retrospective

On June 9th, I finished 100 days of consecutive squatting. I was inspired to take on this challenge by Cory Gregory after an article of his was published in FitnessRX for Men. It promised increased strength, better endurance, and the ability to call yourself a badass and mean it.

I’ve taken the last week or so to really think about what I learned from the program, both about my body and about myself, and to figure out how to share the parts that I think are most important. I’ll get to that later in this post, but I think its important to identify a couple of things first; where I was when I started, and what the workouts that I did over the course of my 100 days actually looked like.

My Starting Condition

Let’s get the boring stuff out of the way first. I’m 5’10” tall and weigh around 200 pounds. The weight fluctuates from 195-205 depending on how gluttonous I’m feeling in any particular week. I hesitate to give an exact bodyweight percentage, but I’m definitely under 10% and most likely around 8% most of the time.

I’ve been weight training consistently for about eight years now with very little in the way of breaks. My morning routine is essentially:

  1. Wake up
  2. Prepare for workout
  3. Workout really hard
  4. Get on with my day

It has been that way without exception ever since I started to recover from my busted up shoulders in college. My workouts prior to this program were already heavy on squats, with me squatting at least twice a week with many weeks containing three legs days depending on how I was feeling. I love squatting, especially because it doesn’t put stress on my shoulder joints, which are definitely the weakest parts of my body. I tend to squat like a hybrid powerlifter / bodybuilder, with a mix of high-rep and high-weight workouts.

One important note: I lift raw, meaning I don’t use a weightlifting belt, knee wraps, wrist straps, or any other form of assistance. That’s how it has been for about six years now and I love it. I feel like it protects my body because I’m not able to push myself past the threshold of what I am physically able, and gives me a limit to push against as I drive for new performance.

The Workouts

The article that Cory Gregory published was a little light on details of what you were supposed to do from an actual implementation standpoint. He had listed a typical workout that he would do, but the most important part I gained from his writing was to just do some type of squats every day for the 100 days and you’d fulfill the requirements. As a note, he later published a four week squat everyday workout that I know some people have been following that is much more prescriptive. It might be a good place to start.

I always squatted first before working out whatever other body part I was targeting on a specific day. I felt like it got me in the mood to push myself harder with the other work I was going to be doing. In general, the workouts looked like one of the following two options:

High Rep Workout: Pick one of high-bar back, low-bar back, or front squat and do five sets of 12.

High Weight Workout: Pick one of high-bar back, low-bar-back, or front squat and do (back/front) 135/135 x 8, 225/185 x 8, 315/225 x 8, 405 / 315 x 3, 455 / 365 x 1.

There were times during the 100 day program where I didn’t have access to a barbell for some reason or another. On those days, I did 5 sets of 20 bodyweight squats to keep my streak alive. Reasons for being without a barbell include traveling for business (conferences / consulting) or being out of my house and thus away from my gym because of home repairs.

Without exception, I made sure that I did some form of squat workout every day for 100 days. That includes flag football game days where I’d get up before my games, get my squat workout in, and then go play football. Once, I didn’t have time to do it before my games so I had to do my squats after a doubleheader in the middle of the afternoon. That was probably the toughest single day of the 100 days.

My Impressions and Conclusions

If you check out the #squateveryday hashtag on Twitter, you’ll see tons of testimonials from people about how they’re hitting new PRs and really upping their squat game, doing things that they’ve never done before. That’s awesome! Unfortunately, those things didn’t happen for me.

I loved the program, but I was already a 500 pound squatter at sub-200 pounds when I started my 100 days. I’m not an elite strength athlete by any means, but that’s a lot of weight to move around. Without dedicated strength training, there’s very little room to grow from there for someone at my weight and height.

As such, I didn’t expect to get substantially stronger because I structure my training to ensure a good mix between athleticism (to make sure I continue to be good at flag football), strength (for my ego), and physique (for my vanity).

The reason I did this program was to test my mental fortitude. Could I really do something hard for 100 days without breaking? Could I push myself every single day on something that I enjoyed initially but I knew would turn into a slog after a while? Apparently the answer is a resounding YES. I’m proud of myself for completing the program.

Now, I intend to apply the principles to other facets of my life, especially my business. A lot of what makes a business person successful is the ability to continually do the small things that add up over time to make a big difference. Now that I was able to spend 100 days in a row doing something I really enjoy, I’m looking for the equivalent challenge for my business life.

As for squatting, I love it and will continue to do it. I’d like to hit a high-bar back squat of 405 x 8 and a front squat of 405 x 1 (in the same workout) by the end of the year. I don’t have any doubts that I’ll hit those marks as I push towards them consistently.

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