The following details my primary/base leg training session from last Saturday at Kirkland Gold’s Gym. I’m kind of taking a hiatus from my coach, John Meadows, program since I’m in the midst of several competitions. As of this workout, I am just under 2 weeks from the Chicago Pro 212. Therefore, I plan to train with a bit more intensity for the next week on my primary training days before beginning the depletion process. Christina joined me for this workout and here is what we did…
Lying Leg Curls w/Band
I used this band https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html and anchored it to a dumbbell on the ground.
Set 1 x 10 reps with 40lbs + band
Set 2 x 10 reps with 50lbs + band
Set 3 x 10 reps with 60lbs + band
Set 4 x 10 reps with 70lbs + band
Set 5 x 10 reps with 80lbs + band
Set 6 x 6 reps with 90lbs + band -> drop to 70lbs + band x 4 reps -> drop to 50lbs + band x 6 reps
*The key here is perfect form while holding and flexing hard in the contracted position on each rep. Work your way up doing sets of 10 reps until you fail to get 10 with perfect form and then proceed with a drop set to finish off the exercise.
Here is a video of Set 4 to give you an idea of the form I was after:
[youtube=https://www.youtube.com/watch?v=j1TpNYWx1v8]
Reverse Banded Hack Squats
I used two of these bands on this exercise: https://www.elitefts.com/shop/bars-weights/bands/pro-light-resistance-band.html.
Set 1 x 15 reps with 135lbs added
Set 2 x 15 reps with 180lbs added
Set 3 x 12 reps with 225lbs added
Set 4 x 10 reps with 270lbs added
Set 5 x 10 reps with 315lbs added
Set 6 x 10 reps with 360lbs added
Set 7 x 10 reps with 405lbs added
Set 8 x 10 reps with 450lbs added
*I took small jumps in weight (single 45lb plates) on each set going up until I got to a pretty tough set of 10 reps and then stopped.
Here is a video of my final set:
[youtube=https://www.youtube.com/watch?v=e0Ln7hKXaLY]
Leg Press
Set 1 x 15 reps with 3 plate/side
Set 2 x 15 reps with 4 plates/side
Set 3 x 15 reps with 5 plates/side
Set 4 x 15 reps with 6 plates/side
Set 5 x 15 reps with 7 plates/side
*I was after some higher reps on this exercise today so I simply kept adding weight until I had to pause a couple times to get all 15 reps.
Machine Single Leg Press
I used a weight selectorized Life Fitness horizontal leg press machine - FYI.
Set 1 x 12 reps with 170lbs
Set 2 x 10 reps with 190lbs
Set 3 x 8 reps with 210lbs
Set 4 x 6 reps with 230lbs
*Perform this one leg at a time. Go down deep and drive with your heel to activate the glute and hamstring.
Smith Machine Stiff-Legged Deadlifts w/Bands
I used two of these bands on this exercise: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html.
Set 1 x 10 reps with bands
Set 2 x 10 reps with bands
Set 3 x 10 reps with bands
Set 4 x 10 reps with bands
*I opted for this exercise variation to keep my lower back healthy. It adds a fair amount of tension at the top, but almost completely unloads in the stretched position. It requires you to stand on a bench and wrap Pro Mini Resistance Bands around the base frame and the bar on each side.
Here is a video:
[youtube=https://www.youtube.com/watch?v=tF9leblLnqE]
That concluded this primary leg workout as I try to walk the line between intensity and injury prevention being so close to competing.
Train smart!
Mark