The following details my primary leg workout from this past Saturday. Christina and I trained together at Kirkland Gold’s Gym and followed closely to the workout designed by my coach, John Meadows. I was officially 3 week out from the Europa Phoenix Pro in which I’m planning to compete. Here is the workout…
Lying Leg Curls
Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 15 reps with 65lbs (warm-up)
Set 3 x 25 reps with 70lbs
Set 4 x 20 reps with 80lbs
Set 5 x 15 reps with 90lbs
Set 6 x 15, 9, 6, 4, 3 reps with 90lbs
*A lot of reps today so select your weight carefully as the reps should be completed with perfect form. Go up slightly in weight as you drop reps as prescribed above. On the final set do 15 reps again, pause 10 seconds, go again until failure with perfect reps and continue repeating this until you can only get 3 reps. Work hard!
Leg Press w/Pause
These were surprisingly difficult so once again select your weight carefully.
Set 1 x 10 pause reps with 3 plates/side (warm-up)
Set 2 x 10 pause reps with 4 plates/side (warm-up)
Set 3 x 10 pause reps with 5 plates/side (warm-up)
Set 4 x 8 pause reps with 5 plates + 25’s/side
Set 5 x 8 pause reps with 5 plates + 25’s/side
Set 6 x 8 pause reps with 5 plates + 25’s/side
Set 7 x 8 pause reps with 5 plates + 25’s/side
Set 8 x 8 pause reps with 5 plates + 25’s/side
*I set the stops on the leg press so I could only come down until my knees were at 90 degrees before the weight bottomed out. The key is to bring the weight down, pause for a 2 second count and then drive the weight up. Do sets of 10 going up to a tough weight and then perform 5 sets of 8 reps each with only 60 second rest breaks.
Reverse Banded Hack Squat Dead Stops
As normal I used these bands: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 10 reps with 2 plates/side (feeder set)
Set 2 x 10 reps with 3 plates/side (feeder set)
Set 3 x 10 dead stop reps with 4 plates/side
Set 4 x 10 dead stop reps with 4 plates/side
Set 5 x 10 dead stop reps with 4 plates/side
Set 6 x 10 dead stop reps with 4 plates/side
*Do a couple feeder sets to get to your working weight and then perform 4 working sets. The key here is to stop at the bottom for a 1 second count and then drive to ¾ lock out and go right back down. Don’t stop until you get all 10 reps.
Backwards Prowler Push
This is the kind of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Set 1 x 30 yards with 300lbs added
Set 2 x 30 yards with 300lbs added
Set 3 x 30 yards with 300lbs added
*I challenged myself with more weight today and absolutely destroyed my quads. I don’t think I’ve had this big of a quad pump in a while. I stretched between sets in a futile attempt to get the lactic acid out so I could go again.
Cable Stiff-Legged Pull Through
Set 1 x 8 reps with 190lbs
Set 2 x 8 reps with 190lbs
Set 3 x 8 reps with 190lbs
Set 4 x 8 reps with 190lbs
*Face away from the weight stack with the pulley set to the lowest setting. Hinge at the waist and pull the cable through your legs and drive your hips forward.
That concluded this leg workout.
Train hard!
Mark