5-11-14 – Dynamic Effort Lower Body

“That’s it?” I said to Mike after he told me what I was doing today. I was expecting him to ramble off two more accessory movements before I was done writing. He said… “That’s plenty.. you’ll see.” And boy did I ever. Squats, deads, accessories, and abs at the end pretty much killed me! Started out with box squats… seemed like, oh this will be fine. Ten sets of 2, no problem! Oh wait, now I have deadlifts too! Don’t forget the other accessories! AAAnnnnnddd…. dead.











Box Squats
Warm Up Sets
1x5 45 lbs
1x5 55 lbs
3x3 65, 85, 95 lbs
Working Sets
10x2 105 lbs
Snatch Grip Deadlifts raised on 1-board
Warm Up Sets 1x5 65 lbs, 1x5 85 lbs
Working Sets 3x5 105 lbs
4x10 stability ball leg curls
4x10 reverse hyper
4x20 ab V-ups