Saturday Leg Session

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone and here is the workout…

 

Eccentric Alternating Leg Curls

 

Set 1 x 6 reps alternating with 50lbs

Set 2 x 6 reps alternating with 65lbs

Set 3 x 6 reps alternating with 80lbs

Set 4 x 6 reps alternating with 95lbs -> drop to 65lbs x 14 bilateral reps

 

*The idea here is to curl the weight with both legs and lower with one leg.  Alternate the leg doing the eccentric phase of the rep until you complete 6 reps with each leg.  Finish your fourth set with a drop and use perfect form, bilaterally, until you hit failure.

 

Here is a video from a previous workout:

 

 

BFR Cambered Bar Squats

 

I used a bar like this: https://www.elitefts.com/rackable-cambered-squat-bar.html.  These are the wraps I used: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

Two Warm-up Sets:

Set 1 x 20 reps with 95lbs

Set 2 x 15 reps with 135lbs

 

Now apply wraps to upper thigh at 70% of the tension of a knee wrap.

 

Four BRF Working Sets:

Set 1 x 15 reps with 185lbs

Rest 30 seconds…

Set 2 x 14 reps with 185lbs

Rest 30 seconds…

Set 3 x 9 reps with 185lbs

Rest 30 seconds…

Set 4 x 7 reps with 185lbs

 

*The key here is to keep the wraps on until you’ve completed your 4th set.  I was aiming for four sets of 12-15, but these got hard fast. Adjust weight as per your ability.

 

Timed Banded Leg Press

 

I used this band: https://www.elitefts.com/pro-light-resistance-band.html.

 

Set 1 x 1 minute with 2 plates + bands

Set 2 x 1 minute with 3 plates + bands

Set 3 x 45 seconds with 4 plates + bands

 

*The key here is to add bands for tension and then perform continuous reps for 1 minute straight.  I was totally destroyed by the third set and only got 45 seconds.

 

Stiff-Legged Deadlifts

 

Set 1 x 6 reps with 90lbs

Set 2 x 6 reps with 90lbs

Set 3 x 6 reps with 90lbs

 

*Elevate your toes to facilitate the stretch, maintain a flat lower back, drop your hips back as you descend and control the negative.

 

Here is a video:

 

 

That concluded today's leg workout.

 

Train hard!

Mark

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