With this workout I begin a new 12-week program designed by my coach, John Meadows.  It will run through my next contest.  John’s programs serve as a template for my training.  It’s the backbone of the structure and intensity techniques; however I often vary things based on how my body feels, areas in which I want to target and areas of concern for me personally (lower back).

 

The following details the leg workout that kicked off this program that I performed last Saturday at Kirkland Golds Gym.

 

Lying Leg Curls

 

Set 1 x 10 reps with 65lbs (warm-up)

Set 2 x 10 reps with 80lbs (warm-up)

Set 3 x 10 reps with 95lbs (warm-up)

Set 4 x 10 reps with 140lbs

Set 5 x 10 reps with 140lbs

Set 6 x 10 reps with 140lbs

Set 7 x 10 reps with 140lbs -> drop to 80lbs x 8 reps -> drop to 50lbs x 11 reps

 

*After warming up select a weight in which you can barely get 10 reps with perfect form.  Stay with the weight for 4 sets with the 4th being a drop set in which you drop and go to failure.

 

Reverse Banded Hack Squats

 

NOTE: I met with a chiropractor who also specializes in the Graston Technique the day before this workout for an initial consultation.  I’m hoping to improve some structural imbalances and ideally ward off further issues with my lower back.  It seems some of my back issues trace themselves to tightness in my calves and knee pain.  The knee pain was attributable to a weakness in my gluteus minimus.  I know odd for a guy with a really large ass!  To help address this he suggested placing a band around my knees while squatting to force the glut min to fire by working to keep my knees apart.  As such, I put both legs inside this band with it stretched just above my knees: https://www.elitefts.com/shop/bars-weights/bands/pro-short-mini-restistance-band.html.

 

I used this as the reverse band: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.

 

Set 1 x 15 reps with 2 plates/side (warm-up)

Set 2 x 15 reps with 2 plates/side (warm-up)

Set 3 x 8 reps with 3 plates/side

Set 4 x 8 reps with 3 plates + 25’s/side

Set 5 x 8 reps with 4 plates/side

Set 6 x 8 reps with 4 plates + 25’s/side

Set 7 x 8 reps with 5 plates/side -> drop to 4 plates/side x 8 reps -> drop to 3 plates/side x 10 reps

 

*Perform a couple sets of 15 reps with lighter weight and then begin doing sets of 8 reps with small jumps in weight.  Make sure the last 2 sets are fairly tough and then finish off with a drop set.

 

Leg Extension & Forward Prowler Push Superset

 

Leg Extensions x 6 reps with 210lbs

Immediately followed by…

Forward Prowler Push x 30 yards with 250lbs added

 

*Perform a couple feeder sets on leg extensions before beginning the supersets.  On the working sets take a super-slow tempo with a full 5 second concentric and 5 second eccentric on each rep.  Take slow, long strides on the Prowler Push and really work each step.  Perform the superset for 2 rounds.

 

Stiff-Legged Deads

 

I stood on an aerobic step to maximize the stretch, but kept the weight light to minimize stress on my lower back.

 

Set 1 x 10 reps with 115lbs

Set 2 x 10 reps with 115lbs

Set 3 x 10 reps with 115lbs

 

*Only come up ¾ of the way on these, but really work the stretch at the bottom.  My hamstrings are quite flexible from all the Hot Yoga I do, so standing on an elevated step helps maximize the stretch for me.

 

That concluded this leg workout.

 

Train hard!

Mark