Volume Day 1: 300 lb Squats - 315 lb Deficit Deadlifts (at 224 lbs)

Started 4 weeks of volume training for the squat and deadlift today. I am going to squat and deadlift twice a week, on Monday's and Friday's.

The workout consists of 6 worksets for squats and 6 worksets for deadlifts every workout, twice a week. I am using ~58% of my projected max for the end of the program (which is 8 weeks total) for sets of 5 reps.

Monday's will start with 6 sets of Box Squats (14 inch box), then move to 4 sets of Deficit Deadlifts (with a 5.25 inch deficit), and finishing off with 2 sets of sumo deads.

There are some funny parts in this vid when my son goes riding by with one of his sister's old purple bikes and when he decides to start hitting the weights while I am deadlifting....ahhh...you have to love kids! Ha, ha...

Every was light today and felt like it should. The goal will be to squat 520 lbs, deadlift 635 lbs, and 540 lbs from a 5.25" deficit in 8 weeks from now.

4 weeks of volume and 4 weeks of strength building...here was Day 1:

14" Box Squat

Warm Up

135 lbs x 3
225 lbs x 2
315 lbs x 2
370 lbs x 2
410 lbs x 2

6 Worksets: 300 lbs x 5 (Worksets 1 & 6 on video)

5.25" Deficit Deadlifts

Warm Up

135 lbs x 2
225 lbs x 2

4 Worksets: 315 lbs x 5 (Workset 1 & 4 on video)

Sumo Deadlifts

Warm Up

225 lbs x 2

2 Worksets: 300 lbs x 5 (Worksets not shown on video)

Friday's workout will consist of box squats and some other variation of deadlifts. Stay tuned...

Category:

Sports

Tags:

• volume
• day
• light
• speed
• weight
• low
• intensity
• box
• squats
• 135
• 225
• 315
• 405
• 300
• lbs
• raw
• powerlifting
• strength
• training
• olympic
• lifting
• strongman
• deficit
• deadlifts
• mixed
• grip
• no
• belt
• westside
• barbell
• elite
• fts
• bodybuilding
• muscle
• sports
• vertical
• jump
• dunk
• program
• plyometrics

[twinturboedm3]

oh and thanks for showing those side views.

[BRETZERR]

@twinturboedm3

No problem...I have had a few people ask to see a side view of my deadlifts, so that is why I did that.

[twinturboedm3]

how often do you do regular squats instead of box squats?

[BRETZERR]

@twinturboedm3

I don't really do regular squats (i.e. to parallel). I mostly do box squats to a 14 inch box and sometimes I do ATG's. Box squating took my ATG squat from 405 lbs to 455 lbs last year. So, I see no real reason to do regular squats. My goal is to hit 500 lbs on the ATG within the next 6 months. We'll see how it goes...

[jiggaluv123]

Haha man, your kid is so cute. I couldn't have held my concentration. Great job bro.

[BRETZERR]

@jiggaluv123

Yeah, you get used to them being around while you train. Otherwise, you would never be able to get your workout in. He's good though...

Thanks for the comment.

[bowenblanket]

good set up mate. good to see a real man train. your little muscle man wanted to jump in too :-)

[SR4LosersIsMYBITCH]

Where have you been man no more videos?

[NinjaLinebacker]

his son was trying so hard to get his attention lol.  i cant wait to have my own kids when im bout 27 or sumthin

[latchbox]

Great lifting and Big L playing in the background = Sweet!

[kelvinbadbutler]

good job. what are you benching?

[SmexyPC]

i lol'd when your son was walking by when u started to squat and then u looked at him

[j0540212]

haha, you're kids great randy!

what was the outcome of your routine? i'm looking for something new, i think my core's strong enough to start dl'ing

[MaaNonu123]

wer you happy with your results from this? I'm thinking of doing a routine just like this

[TemplarX2]

@BRETZERR Be careful though. Kids and weight don't mix. Accident will always happen say once every 10000 reps.

[MrAthlete95]

Real controlled and slow... Thats what builds strength and builds muscle!