6/21 Dyn squat

**cdog** · 06-21-2003, 05:58 PM

box Squats 135x3x3,170x7x3,225x3,275x3,315x3,
pull through's 4x12,10,8
seated curls 4x12,10,8,6
Rack pulls just below knee 225x3,275x3,295x3,315x3
BB shrugs 215x4x15
Hammer curls 35x12,40x6,35x8,30x8

Well thats it things went good today .I can tell you that today was the first day I have ever done pull through's and man oh man did I feel those !By the time I got on to my rack pulls my lower back was geting pretty taxed !It felt good though..........CDOG

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**Cubanito17** · 06-22-2003, 04:54 PM

hey bro not a flame but the point of dynamic squat is to do lower weights not weight you use on ME day for a big lift. if you squat over 600lbs then I woulda said your workout was good. Right now my best squat coming back from a pulled hammie is 325X8. So it's about 425lbs I know i'm good for right now maybe 405 but for speed I don't go over 245 and when I used to squat 475 I wouldn't go over 275 on speed days so if your best squat from your other post is 345 drop the weight down to about 185 205 or so play around with it but stay under 4 seconds.

**cdog** · 06-22-2003, 05:05 PM

I did my speed work first then I mixed in a little extra after the speed squats ............Peace CDOG

**Cubanito17** · 06-22-2003, 05:39 PM

I see it now well it's good but at the same time if you don't have a meet coming up then it's not b/c it hurts you on ME days. I mean going up to 315 any way. Just don't go past 275 and you'll be set.

If you feel you have to do heavy weights to get better then do walkouts with heavier than your PR.