January 8 - Dynamic Effort Squats

I'm changing up my training over the next few months and I've decided to start training with the "Westside Barbell" training method.

I've got myself setup with some bands and soon I'll have myself setup with some chains too.

Today was a Dynamic Effort Squat workout. So basically what that means is that I tried to focus on speed through my squat and then use supplementary excercises that would assist me in squatting.

Box Squats

I did 10 sets of 2 reps at 55% of my 1 rep MAX

Pull throughs

4 sets of 15 with a Red Band

Smith Machine One legged lunges

3 sets of 10

Back extension with a 45 pound plate

3 sets of 10

Crunches with a 20 pound medicine ball

3 sets fo 15