The following details my primary leg workout from Saturday morning at Kirkland Gold’s Gym.  I have a hard time sleeping in while dieting, despite the fact that I’ve eliminated all caffeine and other stimulants; hence the reason Christina and I got to the gym earlier than normal for this workout.  John Meadows, my coach, programmed the training session.  I was officially 2 weeks out from the Arctic Pro in Anchorage Alaska, but I actually decided the day before to jump into the Toronto Pro 212 making me 1 week out from stepping on stage.  Here is the workout…

 

Lying Leg Curls

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 65lbs

Set 3 x 10 reps with 80lbs

Set 4 x 10 reps with 95lbs

Set 5 x 10 reps with 110lbs

Set 6 x 10 reps with 125lbs -> drop to 80lbs x 8 reps -> drop to 65lbs x 8 reps + 15 second isohold.  I counted this as 3 working sets.

 

*The key here is to work up in weight doing sets of 10 reps until you get to a weight in which you barely get 10 reps.  At that point do a double drop set and finish with a 15 second isohold at about 20% from full extension.

 

Banded Stiff-Legged Deads

PicsArt_05-28-10.33.22

I used one of these bands on each end of the bar: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.  I also stood on an aerobic bench to increase the range of motion.

 

Set 1 x 8 reps with 45lbs + bands

Set 2 x 8 reps with 95lbs + bands

Set 3 x 8 reps with 115lbs + bands

Set 4 x 8 reps with 135lbs + bands

Set 5 x 8 reps with 135lbs + bands

Set 6 x 8 reps with 135lbs + bands

 

*The key here is to use bands to create some added tension.  Normally barbell stiff-legs bother my back, but the bands actually helped.  Granted I didn’t go very heavy, but the bands forced me to stay really tight.  Come all the way up and flex your glutes at the top.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=_15e9NZ3kek]

 

Leg Press

 

Set 1 x 20 reps with 3 plates/side

Set 2 x 15 reps with 4 plates/side

Set 3 x 12 reps with 5 plates/side

Set 4 x 10 reps with 6 plates/side

Set 5 x 10 reps with 7 plates/side

Set 6 x 10 reps with 8 plates/side

Set 7 x 10 reps with 9 plates/side

 

*John called for sets of 10 reps going up in weight until you can barely get 10 reps.  I start with higher reps to help get my knees warmed up quicker.  I counted this as 3 working sets.

 

Leg Extensions

 

Set 1 x 18 reps (failure) with 205lbs

Set 2 x 12 reps (failure) with 235lbs

Set 3 x 10 reps (failure) with 235lbs

Set 4 x 9 reps (failure) + 10 partials with 235lbs

 

*John called for 4 sets to failure with the same weight whereby you hit failure around 12-15 reps.  I went too light to start and then got a little overzealous as I failed to hit the target reps on Sets 3 and 4.  Finish your last set with partials out of the bottom.

 

Here is a video of Set 3:

 

[youtube=https://www.youtube.com/watch?v=mRoaFs9BhV8]

 

Walking Lunges

 

Set 1 x 30 yards with bodyweight

Set 2 x 30 yards with bodyweight

Set 3 x 30 yards with bodyweight

Set 4 x 30 yards with bodyweight

 

*I used these more for the stretch and pump.  I find they are therapeutic at the end of a workout.  Take long strides and pause at the bottom of each rep.

 

That concluded this primary leg training session.

 

Train hard!

Mark