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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ph4rcyd3r says
thanks for posting
barbellbender15 says
how much rest do you get in between sets?
Lee Hayward says
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.
DrewGymRat says
explosive NO! Olympic Lifting! Jump! ATG is better!
John Busco says
very professional camera work and nice clear audio in the gym
muscleturtle says
if you eat food, you can be a powerlifter.
BigJavs says
there are plenty of weight classes in PLing and most plers are not overweight
Lee Hayward says
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.
mandolinroad says
You’re working out in Converse all stars! That’s SO old school man. Big props, Rocky style. 😀
Lee Hayward says
@JorvikMatt
well check out my latest videos where I’m dieted down a bit.
Manny G says
@JorvikMatt
He gets shredded before competition. I’ve seen pics of him.
Lee Hayward says
@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.
ripperduck says
Lee how long have you’ve been powerlifiting? Just want to know how far behind I am lol….
Lee Hayward says
@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.
ripperduck says
@leemhayward Oh I see, thanks for the response….and the vids….
decad3015 says
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..
arun zidane says
@lee : hey lee its cool man ….
Zack Janco says
@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!
Lee Hayward says
@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”.
david jones says
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.
Shaine MacDonald says
so you just thought you’d stand in the rec room next to the trophies for the start of the video? LoL
Lee Hayward says
@philopathy
I usually rest about 1 minute between sets.
berner says
Great stuff by!
Lee Hayward says
You can vary the height of the box. Start off with a high box and work to a lower box as your form improves.
Aaron Hart says
Thanks for the tips. I am focused on building more volume and thought it would be fun to train for a small powerlifting competition.
Lee Hayward says
It really depends on your overall training routine, but a lot of powerlifters will do speed work once a week.