Powerlifting Squat Workout Routine, Box Squats, One ...

http://www.LeeHayward.com

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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Howto & Style

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• bench
• de
• dynamic
• effort
• leg
• legged
• legs
• lunges
• one
• powerlifting
• pull
• squat
• squats
• throughs
• training
• workouts

[philopathy]

What are your rest periods like between sets?

[leemhayward]

@philopathy

I usually rest about 1 minute between sets.

[huntingman96]

@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!

[leemhayward]

@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".

[ripperduck]

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

[leemhayward]

@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.

[berner]

Great stuff by!

[TiberiusStorm]

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

[Vdjperks]

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.

[arunzidane]

@lee : hey lee its cool man ....

[decad3015]

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..

[ripperduck]

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