Dynamic Effort Squat Workout. This is a video clip of a workout I did on January 2, 2009. It’s a West Side Barbell powerlifting style workout that consists of box squats done with approx. 50% of 1 rep max for 10 sets of 2 reps. Pull throughs with low pulley cable 3 sets of 10 reps. 1 leg squats or bench lunges for 4 sets of 10 reps. 1 arm dumbbell row for 4 sets of 6 reps. And barbell shrugs for 3 sets of 15 reps. Afterwards I finished up with some stretching for the muscles I just worked.
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thanks for posting
how much rest do you get in between sets?
Less then a minute between sets for the box squats to keep the intensity high. For everything else I rest 1-2 minutes or so between sets.
explosive NO! Olympic Lifting! Jump! ATG is better!
very professional camera work and nice clear audio in the gym
if you eat food, you can be a powerlifter.
there are plenty of weight classes in PLing and most plers are not overweight
For a squat to be counted in competition your need to break parallel. This means that you squat down until the top of the legs, at the hip joint, is lower than the top of the knees.
You’re working out in Converse all stars! That’s SO old school man. Big props, Rocky style. 😀
@JorvikMatt
well check out my latest videos where I’m dieted down a bit.
@JorvikMatt
He gets shredded before competition. I’ve seen pics of him.
@weideriron
I’m assuming you mean it hurts your “groin” not your “growing”.
If that’s the case you pulled or strained a muscle and simply need to let is rest and recover.
Lee how long have you’ve been powerlifiting? Just want to know how far behind I am lol….
@ripperduck
I don’t really consider myself a powerlifter, after all I’ve only done 1 powerlifting meet. But I will include powerlifting style workouts in my routine from time to time. I’m more of a bodybuilder as I’ve competed in 12 bodybuilding shows since 1995.
@leemhayward Oh I see, thanks for the response….and the vids….
I like to mix in the box squats every now and then also,I`m just not a big fan of the high box squats…Most of the powerlifters I know squating the huge weights don`t go nowhere deep enough.I don`t think that the wide stance high box squats build huge quads.Unless your on huge amounts of drugs.Much rather see a set of 20 with 405 OLY STYLE..
@lee : hey lee its cool man ….
@leemhayward Lee I play football and was wondering if this video and your bench press workout routine video would be good for my football test. The football test usually consist of 5-8 reps or sometimes 1 rep max for squats, bench press, and power clean. How long should I do these routines? And can you put up a video of power clean workouts? Please reply and thanks!
@huntingman96
If you are looking for a good overall mass and power program that will help with sports training check out my 12 week program. Just google “Lee Hayward’s 12 Week Program”.
Lee would it be possible to make a video for people with runners knee not matter how good my technique is my knees aren’t to strong and pop with aching as I bend, it goes away after warming up could you show use some leg exercises to help build good legs without stressing the knees to much.
so you just thought you’d stand in the rec room next to the trophies for the start of the video? LoL
@philopathy
I usually rest about 1 minute between sets.
Great stuff by!
You can vary the height of the box. Start off with a high box and work to a lower box as your form improves.
Thanks for the tips. I am focused on building more volume and thought it would be fun to train for a small powerlifting competition.
It really depends on your overall training routine, but a lot of powerlifters will do speed work once a week.