Death

Squats
Jim Smith, CPPS

www.dieselsc.com

Quick Introduction

If youre like me, you love training and getting after it in
the gym.

Over the years, Ive come up with some pretty crazy and
intense workouts, but nothing has matched the Death
Squats series.

The Death Squats workouts have been done personally by
me and the guys that have trained with me over the years.

I have made it through them and I know you can too.

I wish you all of the best in your training and I hope you
enjoy the Death Squat workouts.

Smitty














DEATH SQUATS Workout #1: Add Weight Every 5 Sets

In this first variation, you will pick a starting weight that is
conservative. As with every Death Squat workout, make
sure you record the weights you use so each time you go
through the routine, it utilizes percentages of your rep
max that is specific to your current strength levels.

For workout #1, you will perform 210 reps of squats in 20
sets in the shortest time possible. After you pick your
starting weight, you will go through the routine and add
weight to the bar every 5 sets.

Here is how it works, and I will put in the weights I used for
each set in "[]" so you can see what Ive done in my most
recent run through this variation.

DEATH SQUATS Workout #1: Add Weight Every 5 Sets

[Starting Weight 18-20RM]

Set 1: Box / Back Squats, 20 reps Starting Weight [95lbs]
Set 2: Box / Back Squats, 19 reps [95lbs]
Set 3: Box / Back Squats, 18 reps [95lbs]
Set 4: Box / Back Squats, 17 reps [95lbs]
Set 5: Box / Back Squats, 16 reps [95lbs]
Add 40lbs Total Lbs to the Bar
Set 6: Box / Back Squats, 15 reps [135 lbs]
Set 7: Box / Back Squats, 14 reps [135 lbs]
Set 8: Box / Back Squats, 13 reps [135 lbs]
Set 9: Box / Back Squats, 12 reps [135 lbs]
Set 10: Box / Back Squats, 11 reps [135 lbs]
Add 40lbs Total Lbs to the Bar
Set 11: Box / Back Squats, 10 reps [185lbs]
Set 12: Box / Back Squats, 9 reps [185lbs]
Set 13: Box / Back Squats, 8 reps [185lbs]
Set 14: Box / Back Squats, 7 reps [185lbs]
Set 15: Box / Back Squats, 6 reps [185lbs]
Add 40lbs Total Lbs to the Bar
Set 16: Box / Back Squats, 5 reps [225lbs]
Set 17: Box / Back Squats, 4 reps [225lbs]
Set 18: Box / Back Squats, 3 reps [225lbs]
Add 50lbs Total Lbs to the Bar
Set 19: Box / Back Squats, 2 reps [275lbs]
Set 20: Box / Back Squats, 1 rep [275lbs]

Special Notes:

Add weight every 5 sets

Take as little time between sets as possible.

We cycle between different variations of squats; box
squats, squats to a box, back squats, front squats, giant
camber bar squats, safety squat bar squats.



DEATH SQUATS Workout #2: Add Weight Every Set

In the second variation, you will be adding weight to every
set and cutting the total number of sets in half. This is one
of my favorite variations because as the reps go down for
each set, you continue adding weight and end up with
some pretty heavy sets on the last couple of sets.

DEATH SQUATS Workout #2: Add Weight Every Set

[Starting Weight 18-20RM]

Set 1: Back Squats, Starting Weight x 20 reps
Set 2: Back Squats, Set 1 Weight + 20-30 lbs* x 18 reps
Set 3: Back Squats, Set 2 Weight + 20-30 lbs x 16 reps
Set 4: Back Squats, Set 3 Weight + 20-30 lbs x 14 reps
Set 5: Back Squats, Set 4 Weight + 20-30 lbs x 12 reps
Set 6: Back Squats, Set 5 Weight + 20-30 lbs x 10 reps
Set 7: Back Squats, Set 6 Weight + 20-30 lbs x 8 reps
Set 8: Back Squats, Set 7 Weight + 20-30 lbs x 6 reps
Set 9: Back Squats, Set 8 Weight + 20-30 lbs x 4 reps
Set 10: Back Squats, Set 9 Weight + 20-30 lbs x 2 reps

* Adding 20-30 lbs to the set means adding a 10lb [+5lb
plate] plate on each side. So if you used 135lbs for your
Starting Weight in Set 1, you would add a 10lb [+5lb plate]
plate on each side and the total weight on the bar would
be 155lbs [or 165lbs].


DEATH SQUATS Workout #3: Same Weight With
Increasing Rest Periods

In the third variation, the intensity goes through the roof.
The sophistication in the program is that fact as fatigue
sets in and the reps increase, the rest periods increase.

Unfortunately, you will always be operating at a deficit for
your next set, so you will never be fully recovered.

BE WARNED! This is one of the absolutely most brutal
variations in the arsenal.

Make sure you have a spotter and youre ready to go
deep.

DEATH SQUATS Workout #3: Same Weight With

Increasing Rest Periods
[Starting Weight 20-25RM]

Set 1: Squats, Starting Weight* x 1 rep, 10 seconds rest
Set 2: Squats, Starting Weight x 2 reps, 20 seconds rest
Set 3: Squats, Starting Weight x 3 reps, 30 seconds rest
Set 4: Squats, Starting Weight x 4 reps, 40 seconds rest
Set 5: Squats, Starting Weight x 5 reps, 50 seconds rest
Set 6: Squats, Starting Weight x 6 reps, 60 seconds rest
Set 7: Squats, Starting Weight x 7 reps, 70 seconds rest
Set 8: Squats, Starting Weight x 8 reps, 80 seconds rest
Set 9: Squats, Starting Weight x 9 reps, 90 seconds rest
Set 10: Squats, Starting Weight x 10 reps, 100 seconds rest
Set 11: Squats, Starting Weight x 11 reps, 110 seconds rest
Set 12: Squats, Starting Weight x 12 reps, 120 seconds rest
Set 13: Squats, Starting Weight x 13 reps, 130 seconds rest
Set 14: Squats, Starting Weight x 14 reps, 140 seconds rest
Set 15: Squats, Starting Weight x 15 reps, 150 seconds rest
Set 16: Squats, Starting Weight x 16 reps, 160 seconds rest
Set 17: Squats, Starting Weight x 17 reps, 170 seconds rest
Set 18: Squats, Starting Weight x 18 reps, 180 seconds rest
Set 19: Squats, Starting Weight x 19 reps, 190 seconds rest
Set 20: Squats, Starting Weight x 20 reps, 200 seconds rest

Special Note 1: For this variation of Death Squats, you will

use the same weight. I typically recommend your 20-
25RM. This will not change and you will keep this same
weight on the bar the entire time. For every repetition you
do, you get 10 seconds rest.

Special Note 2: You will NOT hold the bar on your back the
entire time. After you perform the required reps, you will
rack the weight in the cage while you rest. However, for
the first 1-2 sets, most lifters keep the bar on their back
because the rest periods are so short and they are still
feeling pretty good. As they head into sets 3 or 4, they
begin racking the weight between every set.

Special Note 3: It is important to stay true to the rest
periods, so use a stopwatch to keep the lifter honest and
the workout as efficient and intense as possible.

Special Note 4: You will need to rest at some point during
the higher rep sets at the end. You have two options,
breathing squats where you keep the weight on your back
and breathe a few times in between each rep or rerack the
weight. If you need to rerack the weight (yes, you will have
to at some point), breathe deep and try to continue the
set as soon as youre ready.