After sustaining multiple low back issues the past year, I'm not focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
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Wednesday afternoon I was able to get in and get some good bodybuilding based leg work in. This is something that I can push with a lot of safety, so I'm hoping that if anything I can make some good progress and put some good size on my legs, or at the very least maintain a good level of strength with training like this once a week. My Saturday work on max effort day will be lighter, but still rather volume heavy since my CNS is going to be much fresher from not deadlifting and squatting heavy week in and week out. If anything, it's definitely help keeping my mind going strong.
Items Used in this Training Session
Warm Up
10 minutes on the stair climber
A1) TRX Leg Curls
3x12
B1) Single Leg Seated Leg Press
Worked up to a top set of 10 per leg
C1) Single Leg Leg Press
4x12 per leg
I then did a challenge set on the last set, where I alternated legs until failure with the same weight. After getting less than 6 reps on each leg, I went to both legs for a final burnout.
D1) Leg Extensions
1x15
1x12
1x10
E1) Pull Throughs
3x15
F1) Hack Squat Calf Raises
4x10
G1) TRX Fallouts
4x12
i've been doing more leg presses lately to restore balance between hams and quads. i will try the single leg version on my lighter day. any form recommendations?
I would just make sure that you're pressing through the heel of your foot and that you're getting a good range of motion. I also like to try to keep consistent tension and not fully lock out my leg. Certainly a good single leg variation!