Leg Workout of the Day with 8x8x8 Banded Leg Extensions

TAGS: dumbbell stiff-legged deadlifts, banded leg extensions, workout of the day, lying leg curls, leg extensions, rackable cambered bar, cambered bar squats, WOD, Mark Dugdale, dumbbell, bands, bodybuilding, deadlift, Video

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The following details my leg Workout of the Day from Kirkland Gold’s Gym. Here are the details of my training session:

Lying Leg Curls

  • Set 1 x 15 reps with 65 pounds (warm-up)
  • Set 2 x 10 reps with 95 pounds (warm-up)
  • Set 3 x 8 dead-stop reps with 110 pounds
  • Set 4 x 6 dead-stop reps with 140 pounds
  • Set 5 x 6 dead-stop reps with 155 pounds
  • Set 6 x 6 dead-stop reps with 170 pounds, then drop to 80 pounds x 14 continuous reps

I performed a couple of warm-up sets and then began utilizing dead-stop reps. A dead-stop simply means you allow the weight stack down all the way, pause for a split second, and tense your hamstrings and curls as hard as possible. I utilized my training partner to assist on the last couple sets and finished with a drop in which I performed continuous reps (with no dead-stops) to failure.

Superset: Leg Extensions and Cambered Bar Squats with Chains

I used a bar similar to the elitefts Rackable Cambered Squat Bar for the squats and chains like the elitefts 5/8 chains with an attachment similar to the EZ Squat Bench Loader Straps.

Round 1

  • Leg Extensions x 10 reps with 130 pounds
  • Immediately followed by…
  • Cambered Bar Squats x 10 reps with 135 pounds

Round 2

  • Leg Extensions x 10 reps with 145 pounds
  • Immediately followed by…
  • Cambered Bar Squats x 10 reps with 185 pounds

Round 3

  • Leg Extensions x 10 reps with 155 pounds
  • Immediately followed by…
  • Cambered Bar Squats x 10 reps with 205 pounds

Round 4

  • Leg Extensions x 10 reps with 170 pounds
  • Immediately followed by…
  • Cambered Bar Squats x 10 reps with 225 pounds

Rounds 5 through 7

  • Leg Extensions x 10 reps with 190 pounds
  • Immediately followed by…
  • Cambered Bar Squats x 6 reps with 225 pounds + 2 pairs of chains

I worked my way up in weight on both the extensions and Cambered Bar Squats. I can’t squat heavy due to my lower back and the cambered bar allows me to maintain better spine alignment. I felt pretty good on these today and went heavier than normal, but as always, adjust the weight as per your ability. I added the extension before the squats to make the squats more difficult, so even my “lighter” weight was more challenging. Counting all of my warm-ups, I did seven rounds of this superset but counted the last three as genuine working sets.

8x8x8 Banded Leg Extensions

I hate the leg press at my gym. It bothers my knees, but I found that adding a Slingshot band just above my knees helps to minimize knee pain.

I also used two elitefts Pro Light Resistance Bands.

  • Set 1 x 8x8x8 reps with 2 plates/side (feeder set)
  • Set 2 x 8x8x8 reps with 4 plates/side
  • Set 3 x 8x8x8 reps with 4 plates/side
  • Set 4 x 8x8x8 reps with 4 plates/side
  • Set 5 x 8x8x8 reps with 4 plates/side

I did one feeder set to get the feel of the exercise and then four working sets with the same weight. The cumulative fatigue by the fourth round will be brutal. The idea here is to begin with a high and wide foot placement for eight reps. Once you complete your eighth rep, move your feet to the middle of the platform with a medium foot placement for another eight reps. Finish with your feet extremely low on the platform, using a narrow stance for a final eight reps.

Dumbbell Stiff-Legged Deads

  • Set 1 x 7 reps with 90 pounds
  • Set 2 x 7 reps with 90 pounds
  • Set 3 x 7 reps with 90 pounds

Elevate your toes to facilitate a better stretch of your hamstrings. Allow your hips to drop backward as you go down.

That concluded this leg workout.

Train hard!

Mark

Workout of the Day: Chest, Shoulders, and Triceps

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