Squat Day - Bhikari Box Squats, Full Squats & DB RDLs (19 June 2015) with VIDEO

Posted on 19 Jun 2015 21:57


Squat Day - Bhikari Box Squats, Full Squats & DB RDLs


I was really excited for this workout because this is the first time in 6+ years that I am taking any form or variation of the back squat seriously in terms of maximal strength.

I've been very conservative this workout and set a loose form of a "base" week from which to work off. The first exercise I performed was what I am calling the Bhikari or the Ghetto Box Squat. I went for 4 sets of 3 reps with 135 kgs or 297 lbs which is really dialing it in. I know the height is a little high but I have made it high with a purpose in mind. I am already doing full deep regular squats for really high reps so using a box that is a tad bit higher is okay with me. After the (high) box squats I did 2 sets of high reps on Regular Squats. And then I finished the workout with 2 sets of 12 and 20 reps with Dumbbell Romanian Deadlifts using 20 kgs dumbbells. This was a really good workout with plenty of room for growth and progress.


Bhikari aka "Ghetto" Box Squats:
135 kgs 297 lbs x 3 reps x 4 sets

Regular Squats:
95 kgs 210 lbs x 15 reps
75 kgs 164 lbs x 20 reps

Dumbbell Romanian Deadlifts:
20 kgs 44 lbs x 12 reps
20 kgs 44 lbs x 20 reps

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