After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
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Tuesday evening I got in my extra leg work. Since I'm now in prep, I need to be very smart about my leg work. I know this is something that I can't neglect, but I also need to limit how much I'm willing to push things based upon how I'm recovering as a whole. The important part is to keep doing things and continue to make progress, and keep my legs at a good level in hopes that I can get back to squatting and deadlifting in the fall time.
Items Used in this Training Session
Warm Up
10 minutes on the stair climber
A1) Seated Leg Curls
1x12
1x10
2x8
B1) Seated Single Leg Leg Press
4x10
*Slowly ramped up.*
C1) Horizontal Hack Squat
4x12
*Slowly ramped up.*
D1) Single Leg Leg Extensions
2x15
2x12
*Per leg.*
E1) DB Stiff Leg Deadlifts
2x20
F1) Horizontal Hack Squat Calf Raises
4x10-12
G1) Wtd Straight Leg Sit Ups
4x15
i would prefer to use a glute ham, but my gym doesn't have one
I really like a prone leg curl machine as well, however, the recreation center that I work at and train at from time to time does not have one, so I usually perform seated or standing ones since that's all I have access to there. Something you might try is doing leg curls with a stability ball or TRX straps (on your back), as this can mimic a glute ham raise rather well when you don't have access to one.
Yeah no problem!