The Crusher Workout.

Love to max on deadlift and squat? Finding it hard to incorporate heavy deadlift and squat training into your bodybuilding routine? Well, do I got a solution for you. I call this bodybuilding routine the Crusher.

The Crusher allows you to lift big on squats and deadlifts, without completely turning your bodybuilding routine into a powerlifting workout.

Squats and deadlifts. On the Crusher routine, you workout squats and deadlifts once a week, on the same training day. On this day, you focus primarily on the two big lifts, alternating each week between heavy deadlifts and lighter squats, and heavy squats and lighter deadlift training.

Workout A. Workout A is your heavy squat, lighter deadlift workout. Here is a sample workout…

Squats. Start with the following workout, and add 10 pounds each Workout A week, until you reach failure on a heavy single. When you hit failure, decrease the weight used by 30 pounds, and begin to cycle back up. Note, you can also use box squats instead of standard squats.

60% 1RM x 5 reps
60% + 25 pounds x 4 reps
60% + 50 pounds x 3 reps
60% + 75 pounds x 2 reps x 2 sets
60% + 100 pounds x 1 rep x 2 sets

So, if you have a current squat max of 330 pounds, your starting workout would be:

200 x 5 reps
225 x 4 reps
250 x 3 reps
275 x 2 reps x 2 sets
300 x 1 rep x 2 sets

Again, as long as you are able to hit both of your single rep sets without failure, move up 10 pounds the following Workout A week. Continue to move up by 10 pound increments until you hit failure. Then, back off these weights by 30 pounds, and start to cycle back up.

For example, let’s say you cycle up on Workout A days, and finally hit failure at the following numbers…

250 x 5 reps
275 x 4 reps
300 x 3 reps
325 x 2 reps x 2 sets
350 x 1 rep x FAIL (FAILED ON FIRST REP…no need to try second rep)

Your next Workout A squat day would start with…

220 x 5 reps
245 x 4 reps
270 x 3 reps
295 x 2 reps x 2 sets
320 x 1 rep x 2 sets