{"id":301,"date":"2009-12-18T01:39:46","date_gmt":"2009-12-18T05:39:46","guid":{"rendered":"http:\/\/leehayward.com\/blog\/?p=301"},"modified":"2011-01-04T17:11:49","modified_gmt":"2011-01-04T21:11:49","slug":"squat-and-deadlift-workout","status":"publish","type":"post","link":"https:\/\/leehayward.com\/blog\/squat-and-deadlift-workout\/","title":{"rendered":"Squat and Deadlift Workout"},"content":{"rendered":"<p><strong>Max Effort Squat Workout<\/strong><\/p>\n<ul>\n<li>Warm up with 10 minutes on the concept 2 rowing machine (ergometer).<\/li>\n<li>Low box squats pyramiding up in weight to a max effort heavy set of 3 reps.<\/li>\n<li>Lying leg curls 5 sets of 5 reps.<\/li>\n<li>High rep partial deadlifts 2 sets of 20 reps.<\/li>\n<li>Pull Down Abs 5 sets of 10 reps.<\/li>\n<li>Pull Throughs with low pulley cable 3 sets of 10 reps.<\/li>\n<\/ul>\n<p><object width=\"425\" height=\"344\"><param name=\"movie\" value=\"http:\/\/www.youtube.com\/v\/cD4M4o5JFUw&#038;hl=en_US&#038;fs=1&#038;rel=0\"><\/param><param name=\"allowFullScreen\" value=\"true\"><\/param><param name=\"allowscriptaccess\" value=\"always\"><\/param><\/object><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Max Effort Squat Workout Warm up with 10 minutes on the concept 2 rowing machine (ergometer). Low box squats pyramiding up in weight to a max effort heavy set of 3 reps. Lying leg curls 5 sets of 5 reps. High rep partial deadlifts 2 sets of 20 reps. Pull Down Abs 5 sets of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,17,24],"tags":[],"class_list":["post-301","post","type-post","status-publish","format-standard","hentry","category-deadlift-workouts","category-squat-workouts","category-workout-exercise-videos"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p36tGh-4R","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/301","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/comments?post=301"}],"version-history":[{"count":3,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/301\/revisions"}],"predecessor-version":[{"id":2780,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/posts\/301\/revisions\/2780"}],"wp:attachment":[{"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/media?parent=301"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/categories?post=301"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/leehayward.com\/blog\/wp-json\/wp\/v2\/tags?post=301"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}