A Top 40 Weightlifting Blog

Thursday, March 04, 2010

Dynamic Effort Squats

My lower back has been bothering me lately. I decided to give up the plank deadlifts today and do a bit more on the box squats.

Warm Up - 7 minutes stationary bike.
DE Box (14.5") Squats - warm up sets, 4 sets/2 reps/275lbs, 4 sets/2 reps/315lbs, 4 sets/2 reps/350lbs.
*alternate the following*
Stabilization Ball Sit Ups - 3 sets/15 reps.
Elbow Plank - 3 sets/1 minute.
Broom Handle Twists - 3 sets/30 twists.

The stabilization ball really hits what ever it is I'm not working. By the second set my abs were burning. I'll keep at it. The last 4 sets of box squats at 350lbs started to feel a touch heavy and I was slowing down. I'll treat that as a max for DE box squats for now.


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