The following details my primary leg day from this past week. I trained at Kirkland Gold’s Gym alongside my bride. The workout was based on a program by my coach, John Meadows. Here is the workout…
Lying Leg Curls
I performed about 3 warm-up sets before beginning my working sets - FYI.
Set 1 x 4+4+4 with 90lbs
Set 2 x 4+4+4 with 90lbs
Set 3 x 4+4+4 with 90lbs
*John had me do something unique on this exercise today. First, do 4 reps and then hold the weight with your leg extended about 80% of the way for a 5 second count. After 5 seconds immediately perform another 4 reps, then a 5 second isohold, another 4 reps and a final 5 second isohold. Each set includes a total of 12 reps (4x3) with 15 seconds of isotension (5x3).
Cambered Bar Squats
I cannot do normal barbell squats due to my lower back so I used this bar: https://www.elitefts.com/rackable-cambered-squat-bar.html.
Set 1 x 8 reps with 95lbs
Set 2 x 8 reps with 115lbs
Set 3 x 8 reps with 135lbs
Set 4 x 8 reps with 155lbs
Set 5 x 8 reps with 175lbs
Set 6 x 8 reps with 195lbs
Set 7 x 8 reps with 205lbs
*The goal here is to train explosively so lower slowly and pause at the bottom before driving up hard. I did a higher number of sets to ensure I was warm and because I can’t handle much weight from lower back issues. Adjust weight as per your own abilities.
Leg Press
Set 1 x 12 reps with 3 plates/side
Set 2 - Ascending set as follows:
4 plates/side x 6 reps
5 plates/side x 6 reps
6 plates/side x 6 reps
7 plates/side x 6 reps
8 plates/side x 6 reps
Rest for about 4-5 minutes
Set 3 - Descending set as follows:
8 plates/side x 6 reps
7 plates/side x 6 reps
6 plates/side x 6 reps
5 plates/side x 6 reps
4 plates/side x 6 reps
*This was absolutely brutal. I often do ascending sets but only add a single plate to one side only during the ascension. One plate/side on each jump and 30 total via 5 rounds of 6 reps destroyed me. The descending set wasn’t any easier. Have fun!
Here is a video from a previous workout where Christina only added single plate, but as you can see there is no real rest period during the ascension:
[youtube=https://www.youtube.com/watch?v=10SUFrg3VF0]
Leg Extensions
Set 1 x 12 reps with 220lbs -> drop to 180lbs x 6 reps
Set 2 x 12 reps with 220lbs -> drop to 180lbs x 6 reps
*Two sets here today, but do a drop set on each. Your quads will be smashed after the previous ascending and descending sets. Stretch each quad for 30 seconds after each superset.
Dumbbell Stiff-Legged Deads
Set 1 x 8 reps with 55lbs
Set 2 x 8 reps with 55lbs
Set 3 x 8 reps with 55lbs
Set 4 x 8 reps with 55lbs
*I focused on working the stretched more than anything here to finish off my leg workout. Heavy weight isn’t possible with my lower back, but you shouldn’t need much if you focus on elongating the hamstrings with perfect form.
That concluded this primary leg workout.
Train hard!
Mark