Breaking Personal Records: How to Successfully Attempt a 345-Pound Back Squat
Setting and breaking personal records is one of the most satisfying aspects of strength training. When you've been consistently training and feel ready to push beyond your current limits, it's time to attempt a new PR (personal record).
In this article, we'll examine a successful 345-pound back squat attempt—a 10-pound PR increase from a previous best of 335 pounds—and break down the key elements that contributed to this achievement.
Preparation Is Key
Before attempting any max effort lift, proper preparation is essential. This includes both mental and physical readiness. As demonstrated in our example, the lifter made sure to have their weightlifting belt properly secured before approaching the bar. A weightlifting belt provides crucial core support during heavy lifts by giving your abdominal muscles something to brace against.
The Right Mindset
Notice the confident affirmation: “I'm ready to go.” This positive self-talk is more than just words—it's programming your mind for success. Before attempting a PR, it's important to visualize success and approach the bar with confidence rather than doubt.
Execution
When performing a heavy back squat:
- Position the bar securely across your upper traps and rear delts
- Brace your core tightly against your belt
- Maintain a neutral spine throughout the movement
- Push your knees out in line with your toes
- Descend to proper depth (hip crease below knee)
- Drive through your heels while maintaining torso position
- Keep your chest up throughout the lift
The exclamation after completing the lift—”Oh yeah!”—shows the emotional reward that comes with successfully pushing past your previous limitations.
When To Attempt A PR
Consider attempting a PR when:
- Your regular working sets feel unusually easy
- You've been consistently training without missing sessions
- You're well-rested and properly fueled
- You've been progressively overloading with good form
- You have spotters or safety measures in place
After The PR
Once you've successfully hit a new PR, it's important to:
1. Take appropriate recovery time before attempting another max effort
2. Document your achievement to track progress
3. Analyze what went well to replicate in future attempts
4. Adjust your training program to account for your new strength level
Conclusion
Breaking through a plateau and setting a new personal record is one of the most rewarding experiences in strength training. With proper preparation, technique, and mindset, you too can experience the thrill of surpassing your previous best lifts. Remember that progress isn't always linear, but with consistent effort and smart training, new PRs are always within reach.
