I’m now heading into the mid-point of this training program as of this primary leg workout designed by my coach, John Meadows. As always I made some modifications to suit my needs and work around some sensitive issues, namely my lower back. I was fortunate enough to have Christina and two of my three daughters training with me today. Here is the workout…
Lying Leg Curls
Set 1 x 12 reps with 50lbs (warm-up)
Set 2 x 12 reps with 65lbs (warm-up)
Set 3 x 12 reps with 80lbs (warm-up)
Set 4 x 8 reps + 4 forced with 140lbs
Set 5 x 8 reps + 4 forced with 140lbs
Set 6 x 7 reps + 4 forced with 140lbs
Set 7 x 6 reps + 4 forced with 140lbs
*Once warmed up, select a weight in which you fail around 8 reps and then have your partner help you with 4 more forced reps. Do this for 4 working sets. I lost some reps on the final sets, but continue with the 4 forced reps all the way through.
Reverse Banded Hack Squat
I attached these bands to the hack squat: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 15 reps with 2 plates/side (warm-up)
Set 2 x 12 reps with 2 plates + 25’s/side (warm-up)
Set 3 x 10 reps with 3 plates/side (warm-up)
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 15 reps (failure) with 6 plates/side
*The key here after some warm-up sets is to perform sets of 6 reps explosively. Control the weight on the way down and then explode out of the bottom. Once you get to where you lose too much speed, do one all out challenge set to failure.
Banded Leg Press
I used two of these to band the leg press: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html
Set 1 x 8 reps with 3 plates/side
Set 2 x 8 reps with 4 plates/side
Set 3 x 8 reps with 5 plates/side
Set 4 x 8 reps with 6 plates/side
Set 5 x 8 reps with 7 plates/side
Set 6 x 7 reps with 8 plates/side
*I placed my feet wide with toes pointed slightly outward for this exercise. Allow your knees to travel outside your rib cage with a 3 second eccentric. Go up until you can no longer get 8 reps.
Bulgarian Split Squat
Set 1 x 15 reps with 40lbs
Set 2 x 15 reps with 40lbs
Set 3 x 15 reps with 40lbs
*Place your front foot flat on the ground and elevate your back leg about a foot or so. Pump out 15 reps on each leg and use weight as needed.
V-Squat
I’m not a huge fan of the Precor V-Squat at my gym, but decided to use it for a change of pace as it doesn’t bother my lower back too bad if I face in.
Set 1 x 6 reps with 100lbs on each side
Set 2 x 6 reps with 145lbs on each side
Set 3 x 6 reps with 190lbs each side -> pull 45lbs x 6 reps -> pull 45lbs x 6 reps
*A couple feeders up to a drop set to finish off the workout.
That concluded this leg workout.
Train hard!
Mark