Some clients came down from Toronto to train legs yesterday: an IFBB Women's Physique Pro, and her husband. Here's what we did:
SEATED LEG CURLS
warmups then 3 sets of 8
then a 4th sets of 12 plus 25 partials out of the stretch position
BARBELL SQUATS
sets of 8 working up in weight to a very tough 8, then made that set a drop set of 8/10/10
LEG PRESS
did one "ascending set" where you start with a moderate weight (5 plates per side) and do 4 reps, then hold it at lockout while partners add a plate each side, then you do 4 more reps, then get another plate, etc. until you get to a super tough 4 reps. For me I started with 5 plates per side and ended with 11 plates per side for 4 reps, so 28 reps total
CHAIN LUNGES (2chainz)
1 set to failure, walking, then dropped the chains and went to failure at bodyweight
T-BAR STIFF LEGS DEADS
2 sets of 15