The following details my leg workout from today – Saturday August 1st.  I really enjoyed my leg workout from last week, so I stuck to a similar set-up and completely deviated from my current John Meadows program.  I trained at Kirkland Gold’s Gym with Christina.  Here is the workout…

 

Lying Leg Curls – Dead Stop

 

Set 1 x 15 reps with 50lbs (warm-up)

Set 2 x 15 reps with 65lbs (warm-up)

Set 3 x 12 reps with 80lbs (warm-up)

Set 4 x 10 (dead stop) reps with 95lbs

Set 5 x 10 (dead stop) reps with 110lbs

Set 6 x 10 (dead stop) reps with 125lbs

Set 7 x 8 (dead stop) reps with 140lbs

Set 8 x 6 (dead stop) reps with 155lbs -> drop to 110lbs x 6 (dead stop) reps -> drop to 65 x 10 reps

 

*Once you get a few warm-ups in begin doing dead stop reps.  These are performed by allowing the weight to rest on the stack for a split second at the bottom of each rep before firing your hamstrings and curling the weight back up.  Finish with a drop set whereby your first and second rounds are dead stop reps and the final is as many straight reps as you can get.

 

Glute Bridges

 

Set 1 x 15 reps with 95lbs

Set 2 x 15 reps with 115lbs

Set 3 x 12 reps with 135lbs

Set 4 x 10 reps with 155lbs

Set 5 x 8 reps with 175lbs

Set 6 x 6 reps with 195lbs

 

*Work your way up in weight, aiming to go a little higher than last week.

 

Landmine Squats

 

You can do these by attaching a barbell to something like this: https://www.elitefts.com/core-blaster-1-1.html.  The weight listed is the amount I added to the end of the barbell.

 

Set 1 x 10 reps with 25lbs added

Set 2 x 10 reps with 50lbs added

Set 3 x 10 reps with 70lbs added

Set 4 x 8 reps with 115lbs added

Set 5 x 6 reps with 140lbs added

Set 5 x 6 reps with 140lbs added

 

*Work up to a tough weight and then do it for one more set.  Really sink deep into the bottom and control the weight up-and-down on this exercise.

 

Plantar Flexion Super Slow Extensions & Forward Prowler Push Superset

 

Do a few warm-ups on the extensions before beginning your working sets.  This is the type of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.

 

Leg Extension x 8 reps with 200lbs

Immediately followed by…

Forward Prowler Push x 30 yards with 210lbs added

 

*The key on the extensions is to maintain your foot in plantar flexion the entire time.  Perform the rep super slow with a 5 second concentric and 5 second eccentric phase.  Move immediately to the Prowler and take long strides when pushing; almost like you’re doing a lunge.  Perform the superset for 2 rounds.

 

Dorsiflexion Explosive Extensions & Backward Prowler Push Superset

 

Leg Extensions x 8 reps with 280lbs

Immediately followed by…

Backward Prowler Push x 30 yards with 250lbs added

 

*Maintain your feet in dorsiflexion on the extensions and pump out the reps with as much weight as you can handle.  Immediately go to the Prowler.  Perform the superset for 2 rounds.

 

Cable Pull-Through

 

Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 170lbs

Set 3 x 10 reps with 170lbs

 

*Face away from the weight stack and pull a single handle attachment between your legs as you hinge at the waist.  Really work the stretch on this exercise.

 

That concluded this leg workout.  We leave for a week-long vacation tomorrow.  A couple days hiking near Mount Rainier, then to Lake Chelan for a few days on the water and finishing off with a couple days on the Methow River.  I’m hoping to find some gyms along the way to train so I can post the workouts when I return.

 

Train hard!

Mark