Choosing a template and a replacement for back squats

Training Q&A [Moderated]
1

Hello guys, I had questions about choosing a template and a replacement for the barbell back squat.

Question 1:

Which template would you recommend given my training history and goals?

Training history:

  • Started doing CrossFit 2 years ago
  • After the first year I’ve added some upper-body machine work alongside it.
  • I haven’t followed any proper programming with the upper-body work, although here’s what I did for the last 3-4 months:
    • Lat Pulldowns
    • Close Grip Pulldowns
    • One-arm Seated Cable Rows
    • Machine Chest Press (sometimes Bench Press)
    • Smith Machine Overhead Press
    • Pec Deck Flys
    • Biceps Curls
    • Triceps Pushdowns
    • Lateral Raises
      All of these were typically 3 sets of 8-12 reps, most sets to failure. 3 times a week. Looking back on this program, it was way too fatiguing especially alongside CrossFit and I hadn’t seen much progress from it besides the first few weeks.
  • Now I’ve decided to quit CrossFit and I haven’t done much training in a few weeks while I decide on what to do next.

Current numbers (22yo male, 6ft, 200 lbs):

  • Bench: 205 lbs
  • Deadlift: 285 lbs (I haven’t done any dedicated deadlift training—just what came up in CrossFit WODs)
  • Squat: unknown (no squat rack at gym)

My goals are to build general strength and muscle size. Not planning to compete in powerlifting. Which template would you recommend for my situation? I’ve tried to lay out my past training best as I can but I haven’t really done training logging so I realize it might not be as useful as it could be.

Question 2:

I’ll be training at a gym for the next 2–3 years that doesn’t have a squat rack. Available equipments are:

  • Smith machine
  • Leg press
  • Leg extension / curl
  • Hip abduction / adduction
  • Dumbbells up to 100 lbs
  • Benches

I’ve seen Austin mention on a past thread that he’d rather clean the bar and do front squats than use the Smith machine. Given my strength and size goals from the previous question, what would you recommend for an alternative to barbell back squats?

Thank you for your help. Sorry if this is a bit messy. Let me know if you need any other information.

1 Like
2

Howdy! Thanks for the post and welcome to the forum.

I’d probably pick Hypertrophy 1 for you, your training history, and your goals.

I would personally prefer to do a smith machine back squat over clean and front squat in this setting, mainly because I have concerns about being able to clean anything that’s challenging for a set <10 reps for set of squats. Internet folklore will say…just get stronger at cleans then, while completely ignoring that squats are generally key to improving cleans, and overlooking other possible tools at your disposal…the smith machine in this case.

Would also consider variations like step ups, split squats, goblet squats, and so on in addition to the leg press.

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3

Yeah, I think I’d revise my position since that post from 7 years ago. I quite like using the smith machine for certain lower body movements like rear-foot elevated split squats & reverse lunges, as well as single-leg/regular RDLs.

Whether I’d use it for back squatting would probably depend a bit on the specific mechanics of the smith machine (sometimes they’re straight vertical tracks, other times they’re slightly angled, etc.), and might require some tinkering.

2 Likes
4

Thanks for the input guys! I already own the PPL Hypertrophy template, so would it be ok to run that one first before considering Hypertrophy 1?

5

Yep, that’d be fine.