Squat workout – SUICIDE SQUATS: Start with your base weight. In the example below, it is a 45 LB Olympic Barbell. This can be adjusted to your fitness level. As the weight increases, your reps will decrease. After set 5, we throw it in reverse and strip off the weight as our reps increase. Rest between sets is kept to a minimum (30 seconds). This will keep your muscles flush with blood and pumped so it will feel as if they are ready to explode.
This is NOT FOR BEGINNERS.
This will NOT BE EASY.
You will THINK YOU ARE GOING TO DIE.
Get ready for a workout that lives up to it’s name…
Suicide Squats: The Squat Workout
|SET||REPS||BASE WEIGHT||ADD WEIGHT||REST|
|1||50||45 LB BAR||30 SEC|
|2||25||45 LB BAR||+ 5 LB||30 SEC|
|3||15||45 LB BAR||+ 10 LB||30 SEC|
|4||10||45 LB BAR||+1 5 LB||30 SEC|
|5||5||45 LB BAR||+ 20 LB||30 SEC|
|6||10||45 LB BAR||+ 15 LB||30 SEC|
|7||15||45 LB BAR||+ 10 LB||30 SEC|
|8||25||45 LB BAR||+ 5 LB||30 SEC|
|9||50||45 LB BAR||FINISHED|
205 TOTAL REPS
Always use a spotter.
For safety, you may use a Smith Machine
Always use proper form.
Protect your knees and back. You are going to need them. Use a weight belt and knee wraps.
Lift with your muscles and not your ego. Push yourself. Don’t break yourself.