The following details my primary leg workout from this past Saturday. I had the pleasure of training with two NW guys headed to compete in the NPC USA Championships in exactly two weeks from this workout. Mark Sindayen won his class at the Emerald Cup and plans to enter the lightweight class, while David Johnston won the overall at the Oregon State and plans to enter the middleweight class.
Since it’s not every day that I have a couple guys training with me, I deviated from my current program in order to implement some of my favorite exercises and techniques. Some of these are credited to John Meadows who programs most of my workouts and some are my own. Here is the workout…
Lying Banded Leg Curls
I attached a band to the pad with the other end attached to a nearby piece of equipment to ensure a massive contraction in the flex position. This is the band I used: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 10 reps with 40lbs + band (warm-up)
Set 2 x 10 reps with 45lbs + band (warm-up)
Set 3 x 10 reps with 50lbs + band (warm-up)
Set 4 x 10 reps with 60lbs + band
Set 5 x 10 reps with 60lbs + band
Set 6 x 10 reps with 60lbs + band
Set 7 x 10 reps + 20 partials with 60lbs + band
*The key here is to apply doriflexion to the foot on the way up, hold the contraction at the top for a split second, move your foot into plantarflexion, and slowly lower the weight. So dorsiflexion on the way up and plantarflexion on the way down. Tack on 20 partials at the end of your last set.
Here is a video from a previous workout to give you an idea of the form:
[youtube=https://www.youtube.com/watch?v=i9cZhda2Tdk]
Leg Press
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 3 plates/side
Set 3 x 10 reps with 4 plates/side
Set 4 x 10 reps with 5 plates/side
Set 5 x 10 reps with 6 plates/side
Set 6 x 10 reps with 7 plates/side
Set 7 x 10 reps with 8 plates/side
*The key here is to lower the weight slowly with about a 3 second descent, pause for a split second at the bottom and then drive the weight up.
Reverse Banded Hack Squats
I attached a couple of these bands: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 6 reps with 2 plates/side
Set 2 x 6 reps with 2 plates + 25’s/side
Set 3 x 6 reps with 3 plates/side
Set 4 x 6 reps with 3 plates + 25’s/side
Set 5 x 6 reps with 4 plates/side
Set 6 x 6 reps with 4 plates + 25’s /side
Set 7 x 6 reps with 5 plates/side
Set 8 x 4 reps with 6 plates/side
*Sets of 6 reps going up to a really tough weight. I planned to go for a challenge set on my final set listed above, but felt my back tighten up immediately so I shut it down at 4 reps. If possible go balls out and get as many reps as possible on your final set.
Leg Extensions -> Backwards Prowler Superset
This is the Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Extensions x 15 reps with 190lbs
Immediately followed by…
Backwards Prowler x 30 yards with 180lbs added
*On the extensions hold the contraction for a 1 second count on every rep. I want your quads totally pumped before going to grind it out on the Prowler. On the backwards Prowler push keep your steps close together and deliberately walk backwards vs going as fast as possible.
**Perform the superset for 2 rounds.
Cable Pull-Through
Set 1 x 10 reps with 190lbs
Set 2 x 10 reps with 190lbs
*Really work the stretch by driving your hips back at the bottom.
We were 2 hours into this workout so I decided to end it here.
Train hard!
Mark