Dynamic Lower: Squat + Deadlift Edition

It’s amazing how the chips seem to fall into place when you just focus on improving performance rather than how you look. Teach your body to move efficiently and keep a clean diet, and you’ll be rewarded with a healthy body that just so happens to look good – Eric Cressey, www.ericcressey.com

Hey!  That’s my line!  This is the fundamental truth of fitness, and the guiding principal of PBB.  Eat better + get stronger = look better.  It’s not rocket science.

Go checkout Cressey’s Website.  It’s full of great free articles (you can also catch his stuff on T-Nation.com).  His stuff on the importance of mobility and activation pre-workout really helped convince me to incorporate a more deliberate warmup into my program.  Real talk: in the long run, the extra 15-20 minutes you spend daily prehabbing shoulders and mobilizing your lower back will pay substantial dividends – and sooner than you think.  I can almost guarantee you that if you’ve got some shoulder pains or mobility issues, and you add in the band work I outline below 4 times per week, you will feel better in 7 days.  I’m not guaranteeing a full recovery in a week, but you’ll feel better.  I promise.

WORK: Dynamic Lower (Squat + Deadlift)

• Z-Health Warmup
• Shoulder Pre-Rehab Circuit (I linked them all with videos):
  • Overhead Pull-A-Parts x 10
  • Horizontal Pull-A-Parts x 10
  • Band Pull-Downs x 10
  • External Rotations x 10 (both arms)
  • Band Dislocates/Around the world x 10
  • Pushups Plus x 10
• Box Squats – 10 x 2 @ 60% 1RM
  • WARMUP!  Work as many sets at as many weights as you need to get properly loose and strong at depth.
  • I do 3-5 sets @ 45lbs x 3 reps, another 2-3 @ 95, 135, 155, 185, 205 and then finally my working weight of 235lb.
  • You will not fatigue from the low reps, but your technique will drastically improve.
• Dynamic Deadlift – 8 x 2 @ 60%1RM
  • Your warmup will not need to be as severe, as you will have just gotten done squatting
  • IMPORTANT: you must be as tight as possible before you yank any weight off the ground – you will “F” yourself up if not.
  • Each rep is done using Compensatory Acceleration, just like squats
  • Each rep is a dead stop.  We are developing explosive starting strength.
• HILLS
  • Find a water retention basin or general hill.  Aim for about 20-30 yards, maximum incline.
  • Run them as fast as you can, until you can’t anymore, then run 1-2 more.
  • Go home and EAT.

This hill is about 3 minutes from my gym and about 20-30 yards long. Match made in Heaven!

GRUB: Urban Forraging

• Chipotle Burrito Bol, ordered the right way!
  • No Beans, tortilla or rice.
  • Fajita Stuff
  • Double Meat (I prefer Carnitas, but the Steak is great too!)
  • Pico de Gallo (Salsa Verde is an option, but I personally pay for it the next day)
  • Sour Cream?  Optional, I’m somewhat fatty dairy neutral (Butter, Cream, etc)
  • Lettuce
  • Guacamole? Optional, but encouraged.  I know it’s an extra $1.80, but it’s worth it.

Bow chica wow wow