The following details my main leg workout from this Saturday morning at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, but I made a few modifications while training with Christina. Here is the workout…
Lying Leg Curls
Do a few warm-ups before beginning the working sets.
Set 1 x 20 reps with 80lbs
Set 2 x 20 reps with 80lbs
Set 3 x 20 reps with 80bs
Set 4 x 20 reps with 80lbs
*The key here is to pump the reps non-stop until you get 20. The fourth set should be very difficult.
Smith Machine Hip Thrusters
Set 1 x 10 pause reps + 5 pump reps with 135lbs
Set 2 x 10 pause reps + 5 pump reps with 185lbs
Set 3 x 15 pump reps with 235lbs
Set 4 x 5 pump reps + isohold with 285lbs -> drop to 235lbs x 5 pump reps + isohold -> drop to 185lbs x 5 pump reps + isohold -> drop to 135lbs x 5 pump reps.
*Deliberately hold the contraction at the top while flexing your glutes and not hyperextending your back on the pause reps. On the pump reps you just pump them out non-stop. Work your way up in weight and then finish with a drop. On the drop hold the weight in the flexed position while your training partner strips the weights.
Leg Extensions
Perform 3 or so warm-up sets to get your knees really warm.
Set 1 x 8 reps with 220lbs
Set 2 x 8 reps with 220lbs
Set 3 x 8 reps with 220lbs
*The key here is to flex hard holding the contraction for a 2 second count on each rep.
Goblet Squats w/Heels Elevated
John called for front squats, but they are no bueno on my lower back so I opted for goblets with heels elevated - FYI.
Set 1 x 12 reps with 80lbs
Set 2 x 12 reps with 80lbs
Set 3 x 12 reps with 80lbs
Set 4 x 12 reps with 80lbs
*I used the end of a lifting platform with a steep angle to elevate my heels significantly to ensure quad emphasis.
Here is a video:
[youtube=https://www.youtube.com/watch?v=uqRO1uEBBio]
Single Leg Presses
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 10 reps with 2 plates/side
*Perform deliberate reps here. I’m exactly one week out from competing so I didn’t really push the limits on this, but it felt really good.
Here is a video:
[youtube=https://www.youtube.com/watch?v=I-UdziTA1QU]
Dumbbell Stiff-Legged Deads
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 50lbs
*I can’t go very heavy here due to my lower back, but the focus is on the stretch anyway. Adjust your weight as needed. I elevated my toes on 5lb plates to create a greater stretch at the bottom and only came up ¾ of the way to maintain hamstring tension.
That concluded this day’s leg workout.
Train hard!
Mark
