Leg Workout of the Day with a Goblet Squat Death Drop

TAGS: Dumbbell Stiff-Legged Deads, Reverse Banded Hack Squat Dead-Stops, Death Drop, Goblet Squats, workout of the day, seated leg curls, WOD, workout, elitefts pro light resistance band, Mark Dugdale, bodybuilding, squat, training, 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:

Seated Leg Curls with Isohold

  • Set 1 x 10-second isohold + 10 reps with 50 pounds (warm-up)
  • Set 2 x 10-second isohold + 8 reps with 60 pounds (warm-up)
  • Set 3 x 10-second isohold + 6 reps with 70 pounds
  • Set 4 x 10-second isohold + 6 reps with 80 pounds
  • Set 5 x 10-second isohold + 6 reps with 90 pounds
  • Set 6 x 10 second isohold + 5 reps (failure) with 90 pounds

I performed a couple of warm-up sets and then began utilizing 10-second isoholds followed by six full range reps. Keep going up in weight using this technique until you’ve completed four working sets and/or hit failure.

Goblet Squats

  • Set 1 x 12 reps with 45 pounds (warm-up)
  • Set 2 x 12 reps with 60 pounds (warm-up)
  • Set 3 x 12 reps with 80 pounds (warm-up)
  • Set 4 x 6 reps with 110 pounds (warm-up)

Set 5 Death Drop

  • 15 reps with 110 pounds, immediately drop
  • 15 reps with 80 pounds, immediately drop
  • 10 reps with 60 pounds, immediately drop
  • 10 reps with 45 pounds, immediately drop
  • 10 reps with bodyweight only

I made this up, and it was brutal, particularly from a cardiovascular standpoint. I can’t challenge myself with heavy weights, so I look for other means of inflicting pain. This did the trick.

The basic idea is to work your way up in weight while taking plenty of rest between sets to get warm. What I want are four dumbbells with the largest being roughly half your bodyweight. Then cut the weight by 25 percent.

For example, I’m roughly 220 pounds, so my top weight was 110 pounds, then 80 pounds (roughly 75 percent of 110 pounds), 60 pounds (75 percent of 80 pounds), and 45 pounds (75 percent of 60 pounds).

I guessed on the death set that I could get 15 reps with each weight, which proved slightly too challenging. I got 15 reps on my first two sets and then dropped to 10 for the last three. Essentially 60 total reps over a two-minute and 30-second time period. Enjoy!

Reverse Banded Hack Squat Dead-Stops

I used elitefts Pro Light Resistance Bands.

  • Set 1 x 10 dead-stop reps with 2 plates/side
  • Set 2 x 10 dead-stop reps with 3 plates/side
  • Set 3 x 10 dead-stop reps with 4 plates/side

I was seriously wiped out after the last exercise, so I didn’t do much volume on these dead-stop hacks. The idea here is to bring the weight down with control until it bottoms out. Pause for a brief moment before driving the weight back up.

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

The key is to elevate your toes to facilitate a better stretch. Maintain a flat/neutral spine throughout the movement, allowing your hips to drop back as you go down.

That concluded this leg workout.

Train hard!

Mark

Back Workout of the Day with Rows, Pulldowns, and Pullovers

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