The following details my primary leg workout from last week at Kirkland Gold’s Gym. I modified the workout from my coach John Meadows to work around my lower back issues. Sorry for the dealay in posting it up, but I took a couple days off last week to spend time with family. 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 with 110lbs + eccentric overload
Set 5 x 8 reps with 110lbs + eccentric overload
Set 6 x 8 reps with 110lbs + eccentric overload
Set 7 x 8 reps with 110lbs + eccentric overload
*The key here is to have your training partner add tension to the negative portion of the movement. Curl the weight up, contract hard and then have them force the pad back down through the eccentric as you resist.
Cambered Bar Pause Squats
This is similar to the bar I used: https://www.elitefts.com/rackable-cambered-squat-bar.html. I have to use very light weight here due to my lower back so adjust per your ability.
Set 1 x 12 pause reps with 95lbs
Set 2 x 10 pause reps with 135lbs
Set 3 x 10 pause reps with 155lbs
Set 4 x 10 pause reps with 175lbs
Set 5 x 10 pause reps with 185lbs
*The key here is to slowly squat down and pause for a 2 second count near the bottom with maximum tension on your quads before driving the weight up. I stopped short of coming all the way up before going right back down to ensure continuous tension on my quads.
Leg Press
Set 1 x 10 reps with 3 plates/side (feeder set)
Set 2 x 10 reps with 4 plates/side (feeder set)
Set 3 x 10 reps with 5 plates/side (feeder set)
Set 4 x 10 reps (high/wide foot placement) with 6 plates/side
Set 5 x 10 reps (high/wide foot placement) with 6 plates/side
Set 6 x 10 reps (high/wide foot placement) with 6 plates/side
Set 7 x 10 reps (middle/medium foot placement) with 7 plates/side
Set 8 x 10 reps (middle/medium foot placement) with 8 plates/side
Set 9 x 10 reps (middle/medium foot placement) with 9 plates/side
*The key here after a few feeder sets is to use a high/wide foot placement and utilize a 3 second eccentric to on all 10 reps. Do this for 3 sets with the same weight and then do 3 more sets with a middle/medium stance without a 3 second eccentric, but adding weight each set. I counted this as 6 working sets.
Leg Extensions
Set 1 x 30 reps with 115lbs
Set 2 x 30 reps with 115lbs
*Select your weight carefully because the goal is to get all 30 reps without stopping. Enjoy the pain, lol!
Cable Pull Through
Set 1 x 10 reps with 170lbs
Set 2 x 8 reps with 180lbs
Set 3 x 6 reps with 190lbs
*Face away from the weight stack and grab the lower pulley with a D handle attachment. Drop your hips back as you hinge at the waist, but don’t come all the way up to keep tension on your hamstrings. I was mainly after a good stretch here.
That concluded this primary leg workout.
Train hard!
Mark