The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. I hadn’t trained legs in a couple weeks due to our family vacation and was fighting a head cold today, but couldn’t miss another leg session. Chris and I trained together and here is what we did...
Eccentric Overload Lying Leg Curl
Set 1 x 10 reps with 50bs
Set 2 x 10 reps with 65lbs
Set 3 x 10 reps with 80lbs
Set 4 x 6 reps (eccentric overload) with 125lbs
Set 5 x 6 reps (eccentric overload) with 125lbs
Set 6 x 6 reps (eccentric overload) with 125lbs -> drop to 65lbs x 12 reps
*Do a few light weight sets to get your hamstrings good and warmed up. Then select a medium weight in which you can hold the weight in the contracted position. On ever rep curl the weight up and then fight to hold it while your training partner applies enough pressure to force the negative on all 6 reps. Perform three sets exactly like this, but add a drop on your final set. On the drop, don’t have your partner force the negative; just pump the reps out.
Occluded Goblet Squats
I elevated my heels to place the emphasis on my quads - FYI.
Set 1 x 20 reps with no weight
Set 2 x 15 reps with 50lbs
Set 3 x 12 reps with 60lbs
Set 4 x 12 reps with 70lbs
Set 5 x 12 reps with 80lbs
Set 6, 7, 8 & 9 x 10 reps (occluded and alternating) with 100lbs
*The key here is to perform several feeder sets working your way up to a solid weight for 10 reps. At that point use knee wraps to restrict blood flow to your quads by wrapping your upper thigh at about 70% of the tension used when wrapping your knees. My training partner and I alternated doing 10 reps each set until we each completed 4 sets. Keep the wraps on the entire time.
Here is a video:
[youtube=https://www.youtube.com/watch?v=dURV4rr1i8A]
Ground Base Sumo Squats
I utilized this kind of ground base: https://www.elitefts.com/core-blaster-1-1.html.
At used one of these to hold the weight: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.
Set 1 x 10 reps with two 25lb plates
Set 2 x 10 reps with three 25lb plates
Set 3 x 10 reps with four 25lbs plates
Set 4 x 10 reps with five 25lb plates
*This exercise switches the emphasis to glutes and hamstrings after blowing up our quads on the previous occluded goblet squats. Drive through your heels and aim to remain as upright as possible sinking into your hips at the bottom.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=Y9Txfa_5Ffs]
That concluded this leg workout.
Train hard!
Mark