In the final installment of this series, we’ll talk briefly about how to perform the Dynamic Effort Squat / Deadlift workout.
There is a lot of similarity between how we operate the lower body day and the upper body day.
I use the same 5-week 60-80% wave for intensity for both the Squat and the Deadlift.
But I generally do the sets and reps a bit differently.
On the Bench Day I tend to keep things pretty simple and probably 90% of the time I use 10 sets of 3 reps with the only change being weight on the bar from week to week.
If you want to keep the Squat and Deadlift workout format simple and uniform you can do it like this:
- Week 1: Squat 10 x 2 x 60%, Deadlift 10 x 1 x 60%
- Week 2: Squat 10 x 2 x 65%, Deadlift 10 x 1 x 65%
- Week 3: Squat 10 x 2 x 70%, Deadlift 10 x 1 x 70%
- Week 4: Squat 10 x 2 x 75%, Deadlift 10 x 1 x 75%
- Week 5: Squat 10 x 2 x 80%, Deadlift 10 x 1 x 80%
Using this format, it might be useful to add small amounts of light band tension to weeks 1 and 2 and then remove them for weeks 3-5 and operate with just straight weight.
But what I often do is run the cycle more like this:
- Week 1: Squat 5 x 5 x 60%, Deadlift 5 x 3 x 60%
- Week 2: Squat 5 x 5 x 65%, Deadlift 5 x 3 x 65%
- Week 3: Squat 10 x 2 x 70%, Deadlift 10 x 1 x 70%
- Week 4: Squat 10 x 2 x 75%, Deadlift 10 x 1 x 75%
- Week 5: Squat 10 x 2 x 80%, Deadlift 10 x 1 x 80%
Very simple change, but bumps the volume up slightly on the lighter weeks and introduces a tiny bit more fatigue into the movements, better conditioning you for the 70-80% work – which believe me – gets really really hard.
Don’t mistake “speed day” for easy day.
There are two elements of speed here.
First is Bar Speed. You need to squat and pull every rep fast. In doing so you will increase the amount of motor units you recruit into each rep which will make the session exponentially more difficult.
The second element of speed is rest time between sets. We aren’t taking very long. For the Squats I encourage 30-60 seconds between sets on the lighter weeks if possible. As you get into the 70-75% weeks you can increase 60-90% seconds, and probably at 90-120 seconds in the 80% week. For Deadlifts, we’re looking mainly at 30-60 second rest intervals each week, including the heavier 80% speed singles. This is an area where we can make some cycle to cycle progression without raising weight on the bar on either lift. If you run through this cycle 2-3 times, but each time you shave off 15-20 seconds worth of rest between each set and/or move the same loads FASTER than last cycle……then I’d consider that progress.
Now keep in mind that of the two elements of “speed”…..bar speed is more important than rest between sets. If you aren’t conditioned to go 30 seconds between sets…..work up to that. If you rest time is so short you are dropping significant speed off the bar due to fatigue then you are defeating the purpose of Dynamic Effort training. Slow down your pace, get quality sets it, and build your conditioning on off days with cardiovascular work and also with higher rep assistance training on short rest intervals.
Technique on the movements should resemble your “competition” technique or if you are a non-competitor, simply your preferred technique that you use for the heaviest sets, testing singles, etc. On Squats – lower the weight normally, under control, and then explode on the concentric phase of the lift. You may pause at the bottom or use a stretch reflex depending on how difficult you want things to be.
Box Squats are used in many conjugate programs for the dynamic effort squat day. If you are a competitive raw lifter then AT MOST I’d recommend no more than 50% of your Squat sessions be performed with a box. That might be every other session or every other cycle. But exclusive use of the box breeds a dependence on the box and the vast majority of raw lifters will lose the feel of their regular competition squat if box squatting becomes the staple in training.
If you are a more advanced lifter then feel free to experiment with other squat or deadlift variations for your 5 week Dynamic Effort cycle, from time to time. Maybe you want to do a 5-week wave of Safety Squat Bar Squats to a Box. Use a movement you have a 1-rep max recorded for and use 60-80% of that that exercise for your wave. Or perhaps do your dynamic effort deadlifts from a 2″ deficit for a cycle.
After you Squat and Deadlift each day then I move lifters into some type of compound exercise that is useful for building up the Quads. Usually I’m giving lifters the option of Leg Press, Hack Squats, or Belt Squats as my preference.
But since right now we don’t have access to those machines (maybe some of you do – in that case use them!) then I defer to the Goblet Squat. Goblet Squats for sets of 20-50 reps are pure brutality on the Quads. So ease into them. But Quads like high reps for growth and they like full range of motion. So Squat deep and focus on building up your reps with light to moderate loads. 50-100 reps is a good target range. Start by building up to 5×10 over a few weeks and then build up to 4×25. Goblet Squats can be performed by holding a single dumbbell vertically under your chin or even a 25 lb plate. You won’t need a ton of weight to start with!
After Goblet Squats (or super setted with them for increased conditioning work!) then choose a lower stress Hip Extension movement. For the garage gym this could be:
- Kettlebell Swings
- DB Romanian Deadlift
- Banded Pull Thru’s
- Banded Goodmornings
- 45 or 90 Degree Back Extension or Reverse Hyper (if you have the equipment)
- Glute Bridge / Hip Thrust
Like the Goblet Squats, aim for 50-100 reps of a given exercise. 5 sets of 10-15, 4 sets of 25, etc. It all depends on your conditioning and equipment situation.
Finish with Abs for 50-100 reps.
- Sit Ups (flat or declined)
- Weighted crunch
- Banded Crunch
- Hanging or Lying Leg Raise
- Ab Wheel
- DB Oblique Crunch
If you really really want to work your conditioning then perform a 300 rep circuit of all 3 exercises.
- Goblet Squat 4 x 25
- Hip Extension 4 x 25
- Abs 4 x 25
Obviously if you aren’t used to this type of training then ease into that amount of volume over the course of several weeks.
The circuit training type of work obviously isn’t going to build the muscle mass that doing heavier work will. But it will build some, and it serves the very important function of conditioning your body to handle the volume and pace of the Dynamic Effort Squat and Deadlift protocol. Cardiovascular and Muscular Endurance is often the limiting factor for many trainees when they attempt something like this for the first time. The circuit type of protocol can be very helpful in improving your ability to get through 20 sets of Squats and Deadlifts on short rest intervals with an explosive bar speed.
Example Full Workout
- Squat 10 x 2 @ 60% (90-120 sec rest)
- Deadlift 10 x 1 @ 60% (30-60 sec rest)
- 4 Round Accessory Circuit:
- Goblet Squat x 25
- Pull Thru w/ Bands x 25
- Kneeling Crunch / Sit Up against Bands x 25
Coaching, programming, and guidance for conjugate programming is provided in my online coaching group – The Baker Barbell Club online. If you want to follow along with our “garage gym focused” conjugate routine you can join us at any time and begin training!
