The following details the start of a new 12 week program as designed by my coach, John Meadows.  As is customary on Saturday mornings I was performing my primary leg workout at Kirkland Gold’s Gym.  Unfortunately, Christina woke up sick so I was going this one alone.  I made a few modifications along the way.  Here is the workout…

 

Lying Leg Curls

 

Set 1 x 15 reps with 50lbs (warm-up)

Set 2 x 15 reps with 60lbs (warm-up)

Set 3 x 15 reps with 65lbs (warm-up)

Set 4 x 10 reps with 105lbs

Set 5 x 10 reps with 105lbs

Set 6 x 10 reps with 105lbs

 

*The key here is to rest/pause all your reps after warming up.  This means you set the weight down and pause for a 1 second count and then curl the weight up and hold the contraction for a split second.  It’s important that you don’t attempt to perform these explosively.  Do not jerk of bounce the weight.  Slowly initiate the contraction after each pause.

 

Ground Base Squats

 

I substituted this for barbell squats – FYI.  Once I got to my working sets I added this band: https://www.elitefts.com/shop/bars-weights/bands/pro-micro-resistance-band.html.

 

Set 1 x 8 reps with 45lb plate added (warm-up)

Set 2 x 8 reps with 45lb plate + 10lb added (warm-up)

Set 3 x 8 reps with 45lb plate + two 10lbs added (warm-up)

Set 4 x 8 reps with 45lb plate + three 10lbs added (warm-up)

Set 5 x 8 reps with 45lb + 35lb plates added + band

Set 6 x 8 reps with 45lb + 35lb plates added + band

Set 7 x 8 reps with 45lb + 35lb plates added + band

 

*The key here on the working sets is to take the weight down with a 3 second count and then drive the weight up as explosively as possible.  Don’t go too heavy and turn your reps into grinders.  The addition of the band helped me focus on explosiveness.

 

Leg Press

 

Get ready for the burn!

 

Set 1 x 20 reps with 2 plates/side (feeder set)

Set 2 x 20 reps with 4 plates/side (feeder set)

Set 3 x 20 reps with 6 plates/side

Set 4 x 20 reps with 6 plates/side

Set 5 x 20 reps with 6 plates/side

 

*After your feeder sets (beginning with Set 3 through 5) you immediately stretch each quad for 30 seconds after performing your 20 reps, then rest an additional 45 seconds and go again.  By Set 5 your quads and lungs will be screaming as you fight to get all 20 reps.  Brutal, but fun!

 

Single Leg Machine Press

 

I substituted this exercise for Bulgarian split squats – FYI.

 

Set 1 x 8 reps + 15 second isotension with 190lbs

Set 2 x 8 reps + 15 second isotension with 190lbs

Set 3 x 8 reps + 15 second isotension with 190lbs

 

*The key here is to work one leg at a time for 8 reps and then hold the contraction near the bottom of the movement for 15 seconds to finish off the set.  Do 3 working set with each leg.

 

Dumbbell Stiff Legged Deads

 

Set 1 x 10 reps with 55lbs

Set 2 x 10 reps with 55lbs

Set 3 x 10 reps with 55lbs

 

*I go really light and focus on the stretch by placing the balls of my feet on 5lb plates and locking my knees.

 

That concluded this primary leg workout.

 

Train hard!

Mark