By Cory Gregory
Lead Photo By Arsenik Studios Inc.
At The Inside Fitness Performance Centre
So you read the title, huh? I know what you’re thinking: “Inside Fitness went with the ‘Add X amount to a big lift’ gimmick for this issue.” Well, believe me, this is no gimmick.
How do I know that? You see, I’ve been squatting every single day for more than 500 days, and it has added more than 100 pounds to my squat. Yes, you read that correctly.
The premise is simple: squat every day, put in ample work under the bar, see massive progress. When you think about it, it makes perfect sense. If you’re trying to boost a particular lift — the squat in this instance — you’re not going to give it a ho-hum effort and just squat whenever you feel like it. Olympic weightlifting coach John Broz, who played an integral role in helping me learn the particulars of this program, has said, “If you wait for a day to train when you feel good, you’ll lift about twice a year.” But we’re trying to add 100 pounds to your squat, and that means we’re going to be doing a hell of a lot of squatting.
Road Bumps Ahead
I’ve never been the guy afraid to train legs — an important mindset to remember as you begin your own “squat every day” journey — but over the years I started to develop hip issues, knee tendinitis, and a number of other various minor maladies. As it turned out, they simply proved to be excuses, as the more I squatted, the better I felt and the less these issues bothered me. It’s a common question I get: “If you were hurting so much, why would you even attempt to do more?” The answer: I simply wasn’t happy with how my training was progressing, and it took bombing out on a powerlifting stage to realize this.
For those not familiar with powerlifting lingo, “bombing out” means you weren’t able to complete any of your three squats and your meet is finished — that is, you don’t get to bench press or deadlift. It’s about as low as it gets at a powerlifting meet. Throw in the fact that I drove six hours to compete and my day was done before it began, and you can see why I was at a crossroads with my lifting.
A New Approach
I vowed that this would never happen again, which led to various Google searches on weightlifting, eventually directing me to Bulgarian- and Russian- style training, which finally landed me at Westside Barbell. I have learned a lot from the famed Columbus, Ohio, training facility and its owner, Louie Simmons, over the past 10 years. Their system of choice is the conjugate system, something also derived from the Russians. The conjugate system involves performing a max-effort lift with a rotation of specially selected exercises to make the classic exercise (bench, squat, and deadlift) stronger. Now, the program derived from the Bulgarian method is different in the fact that you max out every day on the same six lifts: squat, front squat, power clean, power snatch, clean and jerk, and snatch. Both ideas are great ones, but in order to suit my training to my body and goals, I decided to mesh the two programs together into an unbelievable combo.
Putting It Into Action
I started squatting daily to a max, but tweaked it slightly each day to make more of a conjugate format. For example, one day I would squat for two or three reps until I reached a one-rep max on a paused back squat with no belt. The next day, I would do something like a paused front squat with a belt. With the amount of interchangeable variables (belt or no belt, pause or no pause, front or back squat, different rep ranges mostly in the one to three rep range), there are literally hundreds of variations you can utilize.
With this version I am mixing a number of different methods into one freakishly intense and effective Squat Every Day Cross-Trainer. I am tossing squats into the mix, of course, as well as Olympic lifts, power lifts, and AMRAPs (I do as many rounds as possible of a triset in a timed period), with a bodybuilding twist to finish off and leave your body wondering, “What the hell was that?”
Oh yeah, there’s also conditioning, in which I do 400 metres of walking lunges three to five times per week. Yes, I realize this all seems a bit crazy, and you may be asking if there’s something seriously wrong with me, but if you want to take your body to new levels you’re going to have to push yourself to places you’ve never been before.
True Transformation
It took me 30 days — mostly because I was too embarrassed of my starting point — but each day my journey was documented. My starting point was a paltry 335 pounds max on a deep squat, but these days I’m taking 475 pounds. For those looking for validation on the seemingly exaggerated headline claim, there you have it. I blasted through a 100-pound improvement and haven’t stopped.
Plus, there’s the added bonus of seeing huge increases across the board on a variety of lifts. My deadlifts shot from 425 pounds to 525 pounds with a massive jump to 575 pounds using a sumo stance. My bench press rose to 350 pounds and actually feels better because of a stronger form and a stronger lower back. The key, as Broz always says, is that your entire organism gets stronger during the process of this application. I also added some serious muscle, which is all some of you may need to hear. I gained nearly 15 pounds above where I was for my previous shoot and looked just as lean.
I want everything on you to get stronger, from your squat to your Olympic lifts, or for you to just experience added muscle and an impressive core, if that’s your thing. This won’t be easy, I guarantee you that, and this will be unlike anything you’ve ever experienced before. But if you trust the process and aren’t afraid to work hard through each and every challenge, you’ll be amazed by the results.
Your Lift Prescription
Each day you’ll be doing two lifts. For Lift A, you will gradually increase the weight each set while lowering the reps (for example, working up from 10 reps with just the bar to singles with your max weight). For Lift B, the same idea applies but the weight you add each time will be smaller, as they are jumping/power motions.
Day 1
Lift A: Back Squat With Pause
With a barbell across your upper back and your feet shoulder-width apart, push your glutes behind you as you bend your legs to squat. Hold for a count of three at the bottom, then extend your legs to stand.
Lift B: Power Clean
Hold a barbell on the ground with your legs slightly bent, chest lifted. Lift the bar from the floor by straightening your legs explosively; when it reaches knee-height, shrug your shoulders, jump upward, and “pull” your body under the bar, bending your knees deeply. Catch it on shoulders in a racked position, then stand.
12-Minute AMRAP
Dumbbell Bench Press x 20
Chest Flye x 15
Push-Up x 20
*As many rounds as possible
+ Weighted Crunch x 100
+ Walking Lunge x 400 metres
Day 2
Lift A: Belted Front Squat With Pause
Strap on a weightlifting belt. Rack a barbell in front of your shoulders with elbows pointing forward, upper arms parallel to the ground. Sink into a squat; pause for a count of three at the bottom, then extend your legs to stand.
Lift B: Barbell Thruster
Hold a barbell in front of your shoulders in the same manner as in the last exercise. Bend your knees and hips to squat. As you come up to stand, use the momentum to press the bar straight above your head. Lower the bar before repeating.
8-Minute AMRAP
Dumbbell Row x 20
Dumbbell Pullover x 15
Pull-Up (to failure)
8-Minute AMRAP
Triceps Dip x 20
Biceps Curl x 15
Rope Pressdown x 20
+ Glute-Ham Raise x 30
+ Crunch x 100
+ Walking Lunge x 400 metres
Day 3
Lift A: Overhead Squat With Pause
Raise a barbell straight above your head, arms spaced wide for support. Lower steadily into a squat. When your glutes pass the point of your knees, hold for a few seconds. Slowly extend to return to standing.
Lift B: Snatch
With legs hip-width apart, grab a barbell on the floor (the bar should be above the balls of your feet). Straighten your knees and hips; when the barbell passes your knees, jump upward and shrug your shoulders, pulling the barbell above your head as you drop into a squat. Stand, lower the bar, and repeat.
Day 4
Lift A: Back Squat
Position a barbell across your upper back and space your feet shoulder-width apart. Kick your hips behind you as you bend at the knees to lower until your glutes drop below parallel. Straighten your legs, pressing through the soles of your feet to stand.
Lift B: Clean and Jerk
Combine the clean motion (bringing the bar from the floor to a racked position as in day one) with a jerk: at the end of the clean, bend your knees slightly, then jump up, splitting your legs in a staggered stance and at the same time pressing the weight overhead.
12-Minute AMRAP
Arnold Press x 20
Lateral Raise x 15
Rear-Delt Flye x 20
Three or Four Supersets
Back Extension x 20
Glute-Ham Raise x 20
Day 5
Lift A: Deadstop Squat
This motion is just like the back squat except you will be starting in the bottom position with your glutes below knee-level and the barbell resting on a rack or blocks (hence the “deadstop”). Rise then lower, racking the bar between reps.
Lift B: Hang Snatch
Stand, holding the barbell with both hands in front of your thighs. Bend your knees slightly, then straighten them rapidly, shrugging your shoulders and jumping upward. “Pull” your body under the bar, catching it on the front of your shoulders, as you lower into a deep squat. Stand to finish your rep.
+ Walking Lunge x 400 metres
Day 6
Lift A: Wide-Stance Squat
Position a barbell across your upper back with your feet spread wider than shoulder-width. Lower into a squat, focusing on keeping your chest lifted. Once your thighs come parallel to the ground or lower, reverse and stand.
Lift B: Sumo Deadlift
Stand with a barbell on the floor in front of you. Move your feet out wide, pointing your toes out to the sides. Bend your knees, dropping your hips low while keeping your chest up, and grasp the bar. Extend your knees and hips to stand, then reverse back to the floor.
Five Supersets
Glute-Ham Raise x 10
Toes to Bar x 10
Day 7
Lift A: Front Squat (3-3-1 Tempo)
Raise the bar in front of your shoulders, supporting the weight with light fingers. Drop slowly into a squat, aiming for your thighs to be parallel to the ground or lower. Hold, then press through your feet to stand upright.
Lift B: Hang Clean
Perform this move just like the power clean on day one, but start by holding the bar with extended arms in a standing position. Bend, then explosively straighten your knees and hips to raise the bar to a racked position; at the same time, fluidly lower into a squat, stand, and then drop the bar.
For more, check out Cory’s clean diet plan and the MusclePharm products he can’s live without.
