Leg Training

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone and here is the workout…

 

Lying Leg Curls

 

Set 1 x 12 reps with 65lbs (warm-up)

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

Set 3 x 6 reps with 110lbs

Set 4 x 6 reps with 125lbs

Set 5 x 6 reps with 140lbs

Set 6 x 6 reps (forced) with 155lbs -> drop to 95lbs x 12 reps (failure) -> drop to 65lbs x 12 reps (failure

 

*The key is to keep your hips into the pad to maintain the focus on your hamstrings.  Perform a couple warm-ups and then begin doing sets of 6 going up in weight until you need assistance to get all 6 reps.  At that point drop the weight twice going to failure in the 12 rep range on both. My second drop I had to pause a few seconds every few reps to get all 12.

 

Goblet Squats

 

I did these flat footed today vs. my typical heel elevated stance - FYI.

 

Set 1 x 20 reps with bodyweight (warm-up)

Set 2 x 10 reps with 50lbs (warm-up)

Set 3 x 10 reps with 70lbs (warm-up)

Set 4 x 6 reps with 90lbs

Set 5 x 6 reps with 110lbs

Set 6 x 6 reps with 130lbs

Set 7 x 6 reps with 150lbs -> drop to 90lbs x 15 reps

 

*Work up in weight doing a few warm-up sets.  Once you get to a moderately heavy weight start doing sets of 6 reps and continue to go up in weight until you barely get 6 reps, or you your gym doesn’t have heavier dumbbells.  Holding the 150’s is tough for me. On the final set of 6 do a drop back to your original, first working set weight and do 15 reps with it.

 

Here is a video of my final set:

 

 

Ground Base Squats

 

I used the following for this exercise: https://www.elitefts.com/core-blaster-1-1.html.

 

Set 1 x 8 reps with three 35lb plates

Set 2 x 8 reps with four 35lb plates

Set 3 x 8 reps with five 35lb plates

Set 4 x 8 reps with six 35lb plates

 

*I used a strap designed for adding chains to bench or deadlifts to hold the weight.  Drive your hips forward at the top and flex your glutes.

 

Here is a video from a previous workout:

 

 

Eccentric Focused Banded Hack Squats

 

I used two of these bands here: https://www.elitefts.com/pro-light-resistance-band.html.

 

Set 1 x 6 reps with 1 plate + bands

Set 2 x 6 reps with 1 plate + bands

Set 3 x 6 reps with 1 plate + bands

Set 4 x 6 reps with 1 plate + bands

 

*The key here is to use a narrow foot placement.  The goblet and ground base squats were with a wide stance so I wanted a change.  Also, train with a 4 second eccentric and explode out of the bottom. Rest no more than 45 seconds between all 4 sets.

 

Cable Pull-Throughs

 

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 160lbs

 

*Just two sets here to really stretch out your hamstrings.  Face away from the weight stack and grab a D handle attached to the lower pulley.  Keep your knees nearly locked out and focus on the stretch out of the bottom position.

 

That concluded today’s leg workout.

 

Train hard!

Mark

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