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Deck of Death Quad Workout

January 30, 2015 | 0 Comments
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Next time you’re feeling particularly ambitious, lucky, or a mixture of both, give this leg workout a shot. It literally turns what you thought you knew about leg training on its head… and it is sure to challenge you both physically and mentally like you have never been challenged before. 

And all of this with just ONE exercise! Yep, that’s right, just one exercise!

Curious?

Well before we get into the details, let’s make sure our bases are covered so that we can make it right to the end of this unique workout. For this workout you’re going to need:

1. Team MassiveJoes Lifting Belt

Your lower back is going to take some punishment during this workout. Protect it with a Team MassiveJoes Lifting Belt.

2. Team MassiveJoes Knee Wraps

You’re going to be doing A LOT of reps in this workout that are going to put A LOT of stress on your knees. Nothing is worse than a knee blow out, so be sure to prevent injury by wrapping up! 

3. Performance Intra-Workout Stack

Unfortunately, plain old BCAAs just aren’t going to cut it for this workout – due to the length of the workout you’ll need something that will keep you performing at your peak for well over an hour. A complete performance intra-workout stack containing carbs is an absolute must!

4. A Deck of Cards

We had your curiosity… now we have your attention. Don’t ask questions. Just do it.

Exercise 1: Barbell Squats

The ONLY exercise we are going to do in this workout… and it’s appropriate because Barbell Squats are arguably the ultimate leg mass building exercise! When performed correctly, NOTHING comes close to the barbell squat for developing overall quad size and shape, as well as humungous hamstrings and powerful glutes! 

Ensure you use a high bar position to allow you to focus the force of the barbell primary on your quads and glutes, and make sure you hit parallel on each and every rep – ESPECIALLY as you start to fatigue.

With your training partner, take your deck of cards, remove the jokers, shuffle, and split the deck in half so that you have 26 random cards. Place the deck face down.

Now load the squat bar up (after warming up appropriately of course) with a weight that will challenge you for 10 reps on your first set. We suggest 140kg for the fellas, and 60kg for the pushycats.

Now take it in turns with your training partner pulling one card from the deck at a time. Each card represents one set. The number on the card that you pull represents the number of reps of squats you must complete for that set. Picture cards = 10 reps.

You MUST complete the number of reps indicated by the card that you pull. You can rest pause if you like, but you CANNOT rack the bar until you reach the required number of reps. 

You can only rest in between sets for as long as it takes your training partner to complete their set, then you MUST pull your card and lift immediately.

Still wondering why it’s called the Deck of Death… well 26 cards divided by 2 people equals 13 sets each… Fingers crossed you don’t pull too many picture cards!

Enjoy!

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