Lifting for a couple years and focused on triathlons I had to build muscle back.

Because of COVID and no racing I went back to lifting but this time working with a S&C coach.

He has me doing squats pretty much every day. I switch between LBBS and High Bar but it's there every day. That doesn't mean it's heavy weights all the time.

With this program I've increased my max weight multiple times over the past 6 months. On both squat and bench.

I really only do about 7 or 8 different lifts each week. Just swap the reps, set a and weight between it all.

For me a lot of the improvements came just from form. When I corrected my squat form the weight has shot up. 2 weeks ago I hit a PR of 170kg which is about 360lbs. Best I could ever do previously was 280 lbs.

I think the other thing I benefited from squatting everyday is less soreness for days after. Previously I would struggle to walk for 2 or 3 days. Now I'm almost never sore. And if I am it's minimal.