Cory Gregory's Squat Every Day: Day 2

Feeling sore? It doesn't matter. Squat.

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Doing squats with a weight belt can make a big difference in how much weight you can put up. Belts can also help support you during other heavy lifts such as the deadlift and the clean. You don't have to spend a ton of money, but a good belt should be a gym-bag staple.

To do deficit deadlifts, stand weight plates. They don't have to be very high—one inch will do just fine to start. As you get better and feel more comfortable, you can increase the height, but don't stand on anything over three inches tall, especially if you have a hard time maintaining a neutral spine.

If you're unable to do pull-ups, do them with bands, or do negatives. If you can't get 10-20 reps, do 5-10.

Squat Variation Close stance deep squat with belt
Watch the video - 1:23



Day 2: Squat And Pull
Warm-up
1

Bike

3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Close-stance deep squat with belt

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


3

Deficit deadlift

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Deficit deadlift Deficit deadlift

Triset
4

GHD

3 sets of 10-15 reps
GHD GHD

Walking lunge

3 sets of 200 feet
Walking lunge Walking lunge

Weighted crunch

3 sets of 30 reps
Weighted crunch Weighted crunch

Triset
5

Seated row

3 sets of 12 reps
Seated row Seated row

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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