This log details my primary leg workout from Saturday. The workout was designed by my coach, John Meadows, but I changed a couple things due to my lower back issues. If you’ve been following my log you know I mostly substitute hack squats for barbell squats. Here is the workout…
Lying Single Leg Curls
Perform 2-3 warm-ups before launching into the working sets.
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
Set 4 x 10 reps with 50lbs
Set 5 x 10 reps with 50lbs
Set 6 x 10 reps with 50lbs
*The idea here is to do 10 reps with one leg and then 10 on the other. Only rest 30 seconds before starting again. Try to push your hip into the pad so you can really flex your hamstring hard in the contracted position. 6 total working sets.
Reverse Banded Hack Squats
I used the following band for this exercise: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 15 reps with 2 plates each side (warm-up)
Set 2 x 12 reps with 2 plates + 25’s each side (warm-up)
Set 3 x 10 reps with 3 plates each side (warm-up)
Set 4 x 6 reps with 3 plates + 25’s each side
Set 5 x 6 reps with 4 plates each side
Set 6 x 6 reps with 4 plates + 25’s each side
Set 7 x 20 reps with 5 plates each side
*The idea here today is similar to last week. Aim for sets of 6 after warming up and do them as explosively as possible until you get to heavier weight. Last week I think I went up to 6 plates/side, but I wasn’t really feeling it today so I stopped at 5 plates and finished with a challenge set for as many reps as possible. 20 reps was brutal. I counted this as 4 working sets.
Single Leg Press Machine
Set 1 x 12 reps with 190lbs
Set 2 x 12 reps with 190lbs
Set 3 x 12 reps with 190lbs
Set 4 x 12 reps with 190lbs
*Nothing too special here besides performing your reps unilaterally on a machine. If you don’t have a machine a normal leg press is ok. Go as heavy as you can while maintaining form and work hard!
Here is a video of the exercise:
[youtube=https://www.youtube.com/watch?v=xzjtRIRQgqA]
I was wearing my new favorite training attire today. Check out the new Elitefts Custom Series ¾ short here: https://www.elitefts.com/shop/apparel/eliteftstm-custom-series-apparel/eliteftstm-custom-series-s2-super-sweatshort.html. Amazing quality and comfort on the Custom Series clothing line. I plan to purchase other items soon!
Leg Press Machine
Yes, stay on the same machine for this exercise.
Set 1 x 20 reps with 390lbs
Set 2 x 20 reps with 390lbs
Set 3 x 20 reps with 390lbs
*Now that you have a ridiculous pump in your legs you are going to do sets of 20 with both legs at the same time. Go heavy and make it so you can barely get 20 reps. I used the entire stack.
Dumbbell Stiff Legged Deads
I tend to stick with pull-throughs because they don’t bother my lower back as much, but tried dumbbells today with lighter weight.
Set 1 x 8 reps with 60’s
Set 2 x 8 reps with 60’s
Set 3 x 8 reps with 60’s
Set 4 x 8 reps with 60’s
*Elevate your toes on 10lb plates and work the bottom part of the movement with a slight bend in your knees.
That concluded this leg workout.
Train hard!
Mark