Here's my interpretation of a two week ME Squat/Deadlift.
Quote:
Max Effort Squat:
1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)
2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm)
3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
• Glute Ham Raises
• Pullthroughs
• Hyperextensions
• Reverse Hypers
• Lat Pulldowns
• Hip Abductions
• Abs/Obs
4) Sled Dragging
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Max Effort Squat: WEEK ONE
1) Max Effort Movement: Low Box Squats:
Working up to a 3-5 RM, then 2 x 3 at 80% for rep work. Box should be 4" below parallel.
2) Supplemental: Platform Deadlifts: 2-3" platform,
Sets of 5 working up to a 5 RM.
3) Accessory: Nothing to failure!
• Lat Pulldowns: 3 x 10
• Pullthroughs: 3 x 10
• Hyperextensions: 2 x 10
• Abs/Obs: 3 x 10 HEAVY
4) Sled Dragging
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Max Effort Squat: WEEK TWO
1) Max Effort Movement: Low Box Squats:
Working up to a 1 RM, then 2 x 3 at 80% for rep work. Box should be 4" below parallel.
2) Supplemental: Platform Deadlifts: 2-3" platform,
Work up to a 1 RM.
3) Accessory: Nothing to failure!
• Lat Pulldowns: 3 x 10
• Pullthroughs: 3 x 10
• Hyperextensions: 2 x 10
• Abs/Obs: 3 x 10 HEAVY
4) Sled Dragging