After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
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On this Wednesday evening, I went into the rec and got in some good leg training using some machines. I'm wanting to have two leg training sessions per week, where on Saturday's I train with the crew and do more powerlifting based accessory movements. Then on Wednesday's I'll do more of a traditional hypertrophy leg training session using a lot more machines and time under tension. This turned out pretty good, and my legs felt like balloons after this was over.
Items Used in this Training Session
Warm Up
10 minutes on the stair climber
A1) Standing Single Leg leg Curls
Up to a hard set of 10 per leg; then one drop set of partials per leg
B1) Seated Leg Press
Worked up to a hard set of 10; then did two descending/ascending drop sets
*For these, you'd just do your typical drop set, then add a bit more on, and try to crank out some lower reps. I really like this as it let's me use some heavier load while fatigued.*
C1) Leg Press
3x15
1x15 doing 1.5 reps; then one drop set using a closer stance
D1) Band Leg Curls
3x20
D2) Single Leg RDL
3x12 per leg
E1) Band Deadbugs
3x10 per side
F1) Hack Squat Calf Raises
3x15