Strength & Velocity

265 x 3 Back Squat

265 x 3 @ 0.70 seconds 

265 + 10 = 275 + 30 = 305 x .86

= 262k equiv. c&j

Lasha’s times in motion are comparable to other world champions, and in my opinion he can squat faster than most, if not all other world champions regardless of bodyweight with PR clean & jerk weight. He tends to decelerate at the top of the squat, so the squats above are probably closer to 0.67 seconds if he were to keep moving at the same velocity throughout the lift. 

The front or back squat times should, for the majority of reps, be around 0.70 seconds or faster to mimic the time of the pull to full extension. Progressing squats should be achieved by emphasizing velocity over the amount of weight, where that amount of weight is slower than 1.0 second or begins to decelerate during the sticking point from just below parallel to the quarter squat position. Grinding out a squat might seem commendable, but in the long run slow decelerated grinding squats will eventually cause stagnation or injury or both, to any athlete.