The following details my primary leg workout from this past Saturday at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows.  You know John has something special in mind when the first line of the workout says – “Get ready for nastiness.”  It didn’t help that I’m still fighting head and chest congestion since last week’s primary leg workout.  Christina joined me, but mostly in spirit as she came down with a cold as well and was much worse off than me.  Here is the workout…

 

Hip Thrusters

 

John called for the glute machine, but I opted for hip thrusters again this week – FYI.

 

Set 1 x 15 reps with 95lbs

Set 2 x 15 reps with 115lbs

Set 3 x 15 reps with 135lbs

Set 4 x 10 + 5 reps with 155lbs

Set 5 x 8 + 5 reps with 185lbs

Set 6 x 6 + 5 reps with 205lbs

 

*The key here is to maintain a flat back, drive your hips up, don’t over extend the torso, press through the heels and hold the glute contraction for a 2 second count at the top of each rep.  I held the contraction on Sets 4-6 for the first rep number listed and then pumped out the remaining.  I counted this as 4 working sets.

 

Lying Leg Curls

 

Set 1 x 10 reps with 80lbs (warm-up)

Set 2 x 10 reps with 125lbs

Set 3 x 10 reps with 125lbs

Set 4 x 10 reps with 125lbs

Set 5 x 9 reps (failed) with 125lbs - > drop to 80lbs x 8 reps (failed) -> drop to 50lbs x 10 reps (failed)

 

*Do as many warm-up sets as you need.  I only needed one after the hip thrusters.  Then do 4 sets of 10 reps and do a double drop on the last set.

 

Leg Press

 

This had a different feel with pre-fatigued glutes and hamstrings.

 

Set 1 x 20 reps with 2 plates/side

Set 2 x 20 reps with 4 plates/side

Set 3 x 20 reps with 6 plates/side

Set 4 x 8 reps with 7 plates/side

Set 5 x 8 reps with 8 plates/side

Set 6 x 8 reps with 9 plates/side -> drop to 7 plates/side x 6 reps -> drop to 6 plates/side x 6 reps -> drop to 5 plates/side x 6 reps

 

*John called for sets of 8 reps working up until you can barely get 8 reps, but I did 3 high reps sets to start off and get the blood into my quads.  The last set of 8 reps is where things get brutal.  Do 8 reps and then strip some weight and go for 6 reps with a slow eccentric (negative).  Strip the weight two more times doing sets of 6 reps and try to extend the eccentric each time.  My legs were so inflamed that it was pretty hard to focus.  Stretch each quad for 30 seconds after the drop set.

 

Here is video of the drop set:

 

[youtube=https://www.youtube.com/watch?v=UwDXcgVmuJE]

 

Leg Extensions

 

Set 1 x 50 reps with 115lbs

 

*Just a single set of 50 reps.  John called for these to be non-stop reps so choose your weight carefully.  Honestly I don’t know that I could have flexed each quad 50 times with no weight.  I had to stop for a second at reps 25 and 40.  Fire!

 

Cambered Bar Pause Squats

 

John called for Bulgarian Split Squats, but these only hit my glutes which I am not really focused on growing.  I opted for Cambered Bar Pause Squats instead – FYI.  This bar is similar to what I used: https://www.elitefts.com/shop/bars-weights/specialty-bars/rackable-cambered-squat-bar.html.

 

Set 1 x 10 reps with 135lbs

Set 2 x 10 reps with 135lbs

Set 3 x 10 reps with 135lbs

Set 4 x 10 reps with 135lbs

 

*The key here is to pause for a 1 second count at the bottom, before driving the weight back up.  I cannot go heavy due to my lower back, but these felt really good after having such a massive quad pump.  I prefer the cambered bar because it allows me to center the weight better and creates a little bit of instability which forces me to stay tight.  If you are using lighter weight due to lower back issues like me take short rest breaks – 45 seconds max!

 

Walking Lunges

 

Set 1 x 30 yards with bodyweight only

 

*I added one set of these into the workout because they really help stretch out my quads and hips.

 

Dumbbell Stiff Legged Deads

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 50lbs

Set 3 x 10 reps with 50lbs

 

*I prefer to place my toes on a 5lb plates and work the bottom ¾ of the movement.  Drop your hips back as you go down to facilitate a better stretch.

 

That concluded this primary leg workout.  Be sure to check out my article for this month Defending Margins here: https://www.elitefts.com/education/defending-margins/

 

Train hard!

Mark