5-28-14 – Speed Squats & Deadlifts

It was a hot one in gym today. I was drenched with sweat by the time I was done warming up. SPEED was the goal for today. I attached grey bands to the bar to make the barbell feel heavier as I stood up. I squatted down to the box, at the lowest setting, and focused on keeping my knees out and pushing HARD on my feet. My working sets went very well and were very fast.

After I was done squatting I did some light sumo deadlift work. It has been awhile since I have done this style of deadlift, but I still felt very strong while doing them. After doing these I worked my hamstrings, glutes, and lower back. Today was a very effective day of training.


Dynamic Effort, Lower Body
Squats w/grey bands
6 x 2 - 265
Sumo Deadlifts
8 x 1 - 305 (:20 sec of rest between sets)
Stability Ball Leg Curls
5 x 10
Reverse Hypers (:05 sec tempo)
4 x 10 - 25 lb plate w/ grey band
Hip Thrusts
4 x 15 - two black bands
Weighted Sit Ups 2 x 15 - 25 lb plate
Russian Twists 2 x 20 - 25 lb plate