Tag Archives: DE Squat

Dynamic Effort Squat/Dead 3/2/14

Good day today.

Warmup

Modified Agile 8, finding collars

Box Squat

2×6 @ 45

95×2

135×2

185×2

225×2

225+2chain x 2

245+2chain x 2

8×2 @ 265+2chain.  Really felt good today.  Fast. about a minute between sets.

275+2chain x 1

315+2chain x 1

335+2chain x 1

Deadlift

135×3

225×1

6×1 @ 295 about 30 seconds between sets

45 degree hypers

2×15

Side Bends

2×10 @ 45

Reverse hypers

2×8 @ 140

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Dynamic Effort Squat/Dead, 2/24/15

Had to get this one in early, as we both have busy days today.  I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.

Warm Up

Stretching, mobility, putting on my shoes

Box Squat

2×5 @ 45

95×3

135×2

185×2

225×2

245+1chain x 2

8×2 @ 255+2chain.  One minute between sets, felt fast and strong.  Didn’t work up, because I was pressed for time.

Deadlift

135×3

225×1

8×1 @ 285.  About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.

45 degree hypers

2×10

Side Bends

2×10

Had to quit there.  Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.


Dynamic Effort Squat/Deadlift, 2/14/15

Box Squat

45×3

95×2

2×2 @ 135

185×2

225×2

225+1 set chainx2

8×2 @ 245 + 2 set chain (80 lbs)

275+2ch x 1

Knee bothered me on that single, so that was it

Deadlift

135×3

225×1

8×1 @ 275  30 seconds rest between singles

315×1

365×1

45 degree hyper

3×12

Side bends

3×8 @ 45


Dynamic Effort Squat/Dead 1/9/15

Moved tomorrow’s scheduled training to today; I’m avoiding the madness that comes with resolutions at the beginning of the year, so where possible I’m not training on weekends.

Box Squat

45×5

95×2

2×2 @ 135

185×2

225×2

8×2 @ 275.  Less than a minute between sets.  Speed felt a little off today.

Deadlift (sumo)

135×3

225×1

8×1 @ 295, 30 seconds between singles.  Felt pretty good.

Pull thru

3×10 @ 150

Pull down abs

3×10 @ 150

That was it.  Feeling a little run down, like I’m getting sick.  Don’t have time for that.


Dynamic Effort Squat/Dead 12/28/14

Solid day.

Box Squat

2×5 @ 45

135×2

185×2

225×2

245×2

8×2 @ 255, less than a minute between sets.  Felt fast and light.

275×1

315×1

335×1

355×1

365×1

385×1

Deadlift (sumo)

135×3

225×1

8×1 @ 275, 30 seconds between sets

Pullthru superset with Pull Down Abs

2×12 @ 150

Reverse Hypers

2×8 @ 90


Dynamic Effort Squat, 11/14/14

This is usually the hardest day of the three week wave.

Box Squat

2×5 @ 45

95×3

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 275+2chain  One minute rests.

315+2chain x 1

335+2chain x 1

355+2chain x 1

365+2chain x 1

All of these were fast.  Each set of chains is about completely unloaded at the bottom, and about 30-40 pounds at the top (each chain is 20 pounds, but there’s some chain on the floor at the top).  So the last set was somewhere around 425-445 at the top.

Deadlift

135×3

225×1

6×1 @ 315

Felt heavy, but pretty fast.

Pull thru

3×8 @ 150

Reverse Hyper

3×8 @ 110

Side Bend

3×12 @ 45

Hammer Strength Shrug

315×15

2×8 @ 405

 


Dynamic Effort Squat/Dead, 11/5/14

Warm up

Putting on my squat briefs, then tying my shoes.

Box Squat

2×5 @ 45

95×2

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 255+2ch, one minute rests.

Added a second set of chains this week, I thought a little more contrast would be OK, and my speed felt the same as last week.

Deadlift

135×3

225×1

6×1 @ 295, 30 second rests.

Reverse Hypers

100×10,8,8

Side Bends

3×12 @ 45

Shrugs

2×15 @ 315.


Dynamic Effort Squat/Dead, 10/12/14

Another really good day.

Box Squat

2×5@45

95×2

135×2

135+1chain x 2 (1 set of chains on each side adds a little less than 40# at the top, and nearly deloads at the bottom)

185+1chain x 2

225+1chain x 2

8×2 @ 235+1chain.  1 minute rests.

275+1chain x 1

315+1chain x 1

335+1chain x 1

345+1chain x 3 (!!) (I think this is a PR)

Speed was great, even the triple at 345 was fast.  I felt like I could squat anything I wanted today.

Deadlift

135×3

225×1

8×1 @ 275, 30 seconds rest

Again, good speed, felt great.

Reverse Hyper

3×8 @ 90

Side Bends

3×12 @ 45

Hammer Strength Shrugs

225×20

2×12 @ 315


Training, DE Squat/Dead, 4/9/14

Box Squat

2×3 @ 45

2×2 @ 95

2×2 @ 135

185×2

225×1

8×2 @ 245, one minute rests

275×1

315×1

325×1

335×1

Deadlift

135×3

225×1

6×1 @ 285, 30 seconds rest

45 Degree hyper

3×15

Incline Situp

3×10

Hammer Strength Shrug

135×15

225×15

2×12 @ 315


Dynamic Effort Squat/Dead, 3/8/14

Box Squat

2×2@45

2×2@95

2×2@135

185×2

8×2 @ 225, about a minute between sets.  Need to work on cues and form correction, I was a mess today

Deadlift

135×3

225×1

6×1 @ 275, 30 sec rest.  Not bad

45 degree hypers

3×10

Incline situp

3×10

Hammer Strength Shrugs

135×15

225×15

3×10 @ 315

 


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