(Please visit the site to view this video) Here is a video of the highlights (and lowlights) of my SquatEveryDay 2.0 Friday workout. The workout is titled "Meet Day Friday." Cory Gregory has you loaded up with your belts and knee wraps (if ...
Here is a video of the highlights (and lowlights) of my SquatEveryDay 2.0 Friday workout. The workout is titled "Meet Day Friday." Cory Gregory has you loaded up with your belts and knee wraps (if you got em) for some wide stance back squats, then cranking out some Sumo Style deadlifts, and finishing off with some light incline and flat bench complexes. And as always, 400-800 meters walking lunges to cap off the workout.
My workout consisted of:
Wide Stance Back Squat: 20, 10, 5, 3, 1, 1, 1 ----I had a terrible day back squatting. This was the first really bad day I have had since I started squatting every day 50 days ago. I wasn't really able to hit any big lifts, but I wasn't going to let it ruin my workout. Bar- 20reps, 135- 10 reps, 225-5reps, 315- 3 reps, 415- 1 rep, 450 Fail, 435 Fail
Sumo Deadlift: 6 sets of 1 rep ---Now this was my second time ever using Sumo Stance for deadlift. I was pretty pleased as I hit a 535 PR. 275x1, 315x1, 365x1, 415x1, 485x1, 535x1
Light Incline Bench: 3 sets: 10 close grip, 10 medium grip, 10 wide grip each set *Do Not Rack The Bar When Switching Grips* ---I used 120 pounds for my first 2 sets, but had to drop to 105 for my last set. These light bench complexes are definitely humbling.
Light Flat Bench: 3 sets: 10 close grip, 10 medium grip, 10 wide grip each set *Do Not Rack The Bar When Switching Grips* ---I was able to fly through this with 115 on the bar. I will probably increase the weight next time around.
I finished up with 4 sets of 10 TTB and 400 walking lunges. Full Workout described by Cory Gregory is below:
Friday: Meet Day Friday Rest periods: Just get a drink of water and load the plates. We're not going to sit around and wait.
Warm-up Bike 3 minutes Walking lunge 1 sets of 100-200 feet GHD 1 set of 10-15 reps
Squat variation: [insert squat variation video] Low Bar, Medium to Wide stance squat with belt and wraps on last 3 sets 20 with bar, 10, 5, 3, 1, 1, 1 reps
Deadlift 6×1 SUMO with belt. If you have options for bands, do one week with bands and one week without.
Chest/Back Incline Bench 10/10/10 (close/medium/wide grips) without racking in a row x3 Super-set with 20 reps of seated rows or T bar Flat Bench 10/10/10 (close/medium/wide grips) without racking in a row x3 Superset Super-set with 20 reps of seated rows or T bar
Conditioning Walking lunge 400m or 15-20 minutes in gym
