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Warrior 2K

Power up your lifts, love the life

Powerlifting Squat Workout Routine

March 4, 2017 by warrioradmin 26 Comments

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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Filed Under: Powerlifting Training

Comments

  1. ph4rcyd3r says

    January 5, 2009 at 6:56 am

    thanks for posting

    Reply
  2. barbellbender15 says

    January 5, 2009 at 11:08 pm

    how much rest do you get in between sets?

    Reply
  3. Lee Hayward says

    January 6, 2009 at 1:42 pm

    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.

    Reply
  4. DrewGymRat says

    January 7, 2009 at 11:10 pm

    explosive NO! Olympic Lifting! Jump! ATG is better!

    Reply
  5. John Busco says

    January 14, 2009 at 5:35 am

    very professional camera work and nice clear audio in the gym

    Reply
  6. muscleturtle says

    February 2, 2009 at 12:26 am

    if you eat food, you can be a powerlifter.

    Reply
  7. BigJavs says

    February 27, 2009 at 9:30 am

    there are plenty of weight classes in PLing and most plers are not overweight

    Reply
  8. Lee Hayward says

    April 13, 2009 at 2:34 pm

    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.

    Reply
  9. mandolinroad says

    May 17, 2009 at 10:32 pm

    You’re working out in Converse all stars! That’s SO old school man. Big props, Rocky style. 😀

    Reply
  10. Lee Hayward says

    March 2, 2010 at 12:15 am

    @JorvikMatt
    well check out my latest videos where I’m dieted down a bit.

    Reply
  11. Manny G says

    November 21, 2010 at 8:14 am

    @JorvikMatt
    He gets shredded before competition. I’ve seen pics of him.

    Reply
  12. Lee Hayward says

    January 22, 2011 at 10:24 pm

    @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.

    Reply
  13. ripperduck says

    April 11, 2011 at 4:51 pm

    Lee how long have you’ve been powerlifiting? Just want to know how far behind I am lol….

    Reply
  14. Lee Hayward says

    April 11, 2011 at 5:15 pm

    @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.

    Reply
  15. ripperduck says

    April 11, 2011 at 5:27 pm

    @leemhayward Oh I see, thanks for the response….and the vids….

    Reply
  16. decad3015 says

    April 16, 2011 at 1:54 am

    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..

    Reply
  17. arun zidane says

    May 27, 2011 at 9:20 am

    @lee : hey lee its cool man ….

    Reply
  18. Zack Janco says

    June 24, 2011 at 12:47 pm

    @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!

    Reply
  19. Lee Hayward says

    June 24, 2011 at 5:16 pm

    @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”.

    Reply
  20. david jones says

    July 4, 2011 at 11:26 pm

    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.

    Reply
  21. Shaine MacDonald says

    September 12, 2011 at 2:01 am

    so you just thought you’d stand in the rec room next to the trophies for the start of the video? LoL

    Reply
  22. Lee Hayward says

    November 8, 2011 at 2:43 am

    @philopathy
    I usually rest about 1 minute between sets.

    Reply
  23. berner says

    January 1, 2012 at 4:18 pm

    Great stuff by!

    Reply
  24. Lee Hayward says

    April 15, 2012 at 9:21 pm

    You can vary the height of the box. Start off with a high box and work to a lower box as your form improves.

    Reply
  25. Aaron Hart says

    January 21, 2013 at 7:34 pm

    Thanks for the tips. I am focused on building more volume and thought it would be fun to train for a small powerlifting competition.

    Reply
  26. Lee Hayward says

    April 29, 2013 at 10:52 pm

    It really depends on your overall training routine, but a lot of powerlifters will do speed work once a week.

    Reply

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