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





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Published on Oct 20, 2010

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...


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