I’m into the last couple weeks of this hybrid program based largely upon my coach John Meadows’ Creeping Death Program.  I say hybrid because I’m making some modifications myself and sprinkled in some more recent leg workouts recommend by John.  This however, mirrored closely to the primary leg workout from Creeping Death.  The volume dropped a bit, but for some reason all of John’s workouts are brutal regardless of volume – imagine that!

 

Lying Leg Curls

 

Set 1 x 12 reps with 50lbs (warm-up)

Set 2 x 12 reps with 60lbs (warm-up)

Set 3 x 12 reps with 70lbs (warm-up)

Set 4 x 12 reps + 15 partials with 110lbs

Set 5 x 12 reps + 15 partials with 110lbs

Set 6 x 12 reps + 15 partials with 110lbs

Set 7 x 12 reps + 15 partials with 110lbs

 

*After 12 perfect reps do 15 partial reps out of the stretched position.  These will put serious blood into the hamstring by the 4th working set!

 

Banded Leg Press

 

I attached two of these bands: https://www.elitefts.com/pro-light-resistance-band.html

 

Set 1 x 8 reps with 3 plates each side + bands

Set 2 x 8 reps with 4 plates each side + bands

Set 3 x 8 reps with 5 plates each side + bands

Set 4 x 8 reps with 6 plates each side + bands

Set 5 x 8 reps with 7 plates each side + bands

Set 6 x 8 reps with 8 plates each side + bands

Set 7 x 8 reps with 9 plates each side + bands

Set 8 x 8 reps with 10 plates each side + bands

 

*Performing sets of 8 reps just keep going up until you can barely get all 8.  I counted this as 4 working set.

 

Single Leg Machine Press

 

Set 1 x 10 reps with 170lbs (feeder set)

Set 2 x 10 reps with 210lbs

Set 3 x 10 reps with 210lbs

Set 4 x 10 reps with 210lbs

Set 5 x 10 reps with 210lbs

 

*Place your foot high on the platform and sink deep to work the glutes and inner thigh.  Work one leg at a time.  The key here is to limit rest breaks to 45 seconds between sets.

 

Leg Extensions

 

Get ready for a nasty pump!

 

Set 1 x 20 reps with 175lbs (didn’t count this set)

Set 2 x 20 reps with 195lbs

Set 3 x 20 reps with 210lbs

Set 4 x 20 reps with 220lbs

 

*This was supposed to be three sets, but my first one wasn’t challenging enough.  Here is the goal: select a tough weight in which you can barely get 20 reps with a flex for a split second at the top on each rep.  Next go up again, and find it in you to get 20. This should be torturous. The weight should be something you don’t think you can do 20 with, but you must push yourself to get the reps no matter what. Lastly, go up again and get 20 any way possible.  To give you an idea I had to stop at the 15th rep and pause a few seconds on Set 3.  On Set 4 I paused at 12th, 15th and the 18th reps and got some assistance from Christina on the last couple.  Brutal!

 

Cable Stiff-Legged Deads/Pull-Throughs

 

Set 1 x 12 reps with 170lbs

Set 2 x 12 reps with 180lbs

Set 3 x 12 reps with 190lbs

 

*Face away from the weight stack and pull the cable attachment from the lower pulley.  Hinge at the waist and get a good stretch at the bottom before coming up and flexing your glutes and hamstrings.

 

That concluded this primary leg workout.

 

Train hard!

Mark