DeathSquats

Jim Smith | CPPS

3 of the most intense squats workouts to get you stronger than ever.

Death SquatsJim Smith | CPPS

dieselsc.com

Quick IntroductionIf you’re like me, you love training and getting after it in the gym.

Over the years, I’ve 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

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 I’ve done in my most recent run through this variation.

Death Squats Workout 1

2

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]

Death Squats Workout 1Add weight every 5 sets.

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.

[Starting Weight 18-20RM]

3

4

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

5

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

Death Squats Workout 2Add weight every set.

* 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].

[Starting Weight 18-20RM]

6

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 you’re ready to go deep.

Death Squats Workout 3

7

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

Death Squats Workout 3Same weight with increasing rest periods.

[Starting Weight 20-25RM]

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 1:

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 2:

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 3:

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 you’re ready.

Special Note 4:

Death Squats Workout 3Same weight with increasing rest periods.

[Starting Weight 20-25RM]

8

9

The best online fitness community of lifters, coaches, and trainers. Gain

access to exclusive premium 8-12 week workouts, workout of the month,

massive exercise index with 100’s of videos, LIVE weekly Q&A’s, and a

members-only forum.

DEFRANCO INSIDER

At the two-day CPPS certification, you will learn about assessments,

pre-movement preparation, fundamental movement patterns,

strength training, speed and power development, and our complete

program design template! Gain the confidence and corner the market

in your area by joining our global network of professional coaches.

CPPS COACHES

Learn The Secrets To Exploding Your Workouts and Athletic Perfor-

mance With The Most Comprehensive Warm-up System Ever Created!

AMPED WARM-UP

Who Else Wants To Discover Over 130 Never-Before-Seen Exercises

Proven to Make You Stronger, Faster and More Athletic?! Tap Into This

Unknown Breakthrough Training To Take Your Athletes To The Next

Level And NEVER Have Another Boring Workout Ever Again!

EXTREME DVD

defrancoinsider.com

Resources

cppscoaches.com

ampedwarmup.com

dieselsc.com/store/extreme

High-Voltage New POWER DVD Takes the Fitness Industry by Storm,

Packed With Over 90 Exercises Proven to Build Mobile and Hostile

Wrecking Machines!

POWER DVD

Ground-Breaking DVD Reveals Critical Mistakes to Avoid When Imple-

menting a CORE Strength Program That Will Bulletproof Your Athletes

and Crush Your Enemies. With Over 260 Innovative Exercises and A

Comprehensive Manual, the HardCORE System Will Change Your

Training Forever!

HARD:CORE TRAINING SYSTEM

The Definitive Resource on Speed Training for Team Sport Athletes

Has Arrived!

SPEED

Inside The New Strength System You'll Discover The Most Powerful

Secrets, Tips, and Proven Techniques for Exploding Your Gains With

ANY Program You’re On While You Master The Bench Press, Squat,

And Deadlift!

STRENGTH

10

dieselsc.com/store/power

dieselsc.com/store/core

dieselsc.com/store/speed

dieselsc.com/store/strength

11

About the author.

Jim is the founder and owner of

Diesel Strength and Conditioning.

For the past 16 years, Jim has been

helping pro athletes from the NHL,

NFL, and UFC, as well as, high

school and collegiate athletes from

various sports achieve their

strength and performance goals.

Along with Joe DeFranco, Jim

created the world-renowned CPPS

certification, called by Muscle &

Fitness magazine "the best curricu-

lum for trainers we’ve ever seen.”

Jim is on the Fitness Advisory

boards for LIVESTRONG.com,

Muscle & Fitness, Men’s Fitness, and

Schwarzenegger.com and is regu-

larly featured in Men’s Fitness,

Muscle & Fitness and Men’sHealth

magazines.

JIM SMITHDIESELSC.COM