Cory Gregory's Squat Every Day: Day 16

Paused squats are tough, but you're tougher. Get hardcore and do your best.

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Take the belt off today for your squat session—your core will have to handle the weight without the extra support. Challenging your core to do the work will only make you a stronger lifter and a more confident squatter. Put 5-10 pounds more on the bar today than you did last time you performed this variation.

Can you hear the deadlift platform calling? Answer that call, pull some heavy weight, and max out on the deadlift.

Squat Variation Close-stance deep squat with pause, no belt
Watch the video - 1:17



Day 16: Squat And Pull
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

Close-stance deep squat with pause, no belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Close-stance deep squat Close-stance deep squat

4

Deadlift

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Barbell Deadlift Barbell Deadlift

Triset
5

Glute-ham raise

3 sets of 10-15 reps
Glute Ham Raise Glute Ham Raise

Walking lunge

3 sets of 200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

Weighted crunch

3 sets of 30 reps
Weighted Crunches Weighted Crunches

Triset
6

Seated row

3 sets of 12 reps
Seated Cable Rows Seated Cable Rows

Pull-up

3 sets of 10-20 reps
Pull-up Pull-up

Single-arm dumbbell row

3 sets of 15 reps
Single-arm dumbbell row Single-arm dumbbell row



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