If you want to do FS's then I'd would just substitute that in for your squatting movement.
Take a look at this page it has a FAQ on how they estimate starting weights and the progression.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."