The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. My friend Chris Cotner was back for more. Here is what we did...
Lying Leg Curl Deadstops
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 65lbs
Set 3 x 10 reps with 80lbs
Set 4 x 8 reps with 95lbs
Set 5 x 8 reps with 110lbs
Set 6 x 6 reps with 125lbs
Set 7 x 6 reps with 140lbs
Set 8 x 4 reps with 155lbs
Set 9 x 4 reps with 170lbs -> drop to 65lbs x 22 reps (failure)
*The key here is to allow the weight to bottom out with your legs extended, pause briefly, flex/tense your hamstrings and then curl the weight as hard and fast as possible. Do this deadstop technique on every rep. After several warm-ups I wanted 2 sets each of 8, 6 and 4 reps. Finish with a big drop in weight doing pump reps to failure.
Bandbell E-Maxx Bar Front Squats w/Bands
Here is the bar I used: https://www.elitefts.com/bandbell-e-maxx-bar.html.
I progressively added the following bands:
#1 - https://www.elitefts.com/pro-light-resistance-band.html.
#2 - https://www.elitefts.com/pro-monster-mini-restistance-band.html.
#3 - https://www.elitefts.com/pro-mini-resistance-band.html.
#4 - https://www.elitefts.com/pro-micro-resistance-band.html.
Set 1 x 10 reps with Pro Light Resistance Bands
Set 2 x 10 reps with Pro Light & Monster Mini Resistance Bands
Set 3 x 10 reps with Pro Light, Monster Mini & Mini Resistance Bands
Set 4 x 10 reps with Pro Light, Monster Mini, Mini & Micro Mini Resistance Bands
Set 5 x 10 reps with Pro Light, Monster Mini, Mini & Micro Mini Resistance Bands
*This was my attempt to get creative with a front squat variation that wouldn’t mess up my lower back with excessive spinal compression. The tension at the top was actually pretty intense, but helped deload the weight at the bottom where my back can go out.
Here is a video:
[youtube=https://www.youtube.com/watch?v=kpkTlD-X5zA]
Reverse Banded Leg Press
I used a single one of these: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with 2 plates/side + band
Set 2 x 15 reps with 3 plates/side + band
Set 3 x 15 reps with 5 plates/side + band
Set 4 x 15 reps with 7 plates/side + band
Set 5 x 12 reps with 9 plates/side + band
Set 6 x 10 reps with 11 plates/side + band
*The goal was to grind out some heavier weight after the E-Maxx front squats. We kept going up until our reps dropped to a really tough set of 10.
Bulgarian Split Squats
Set 1 x 10 reps with 25lbd
Set 2 x 10 reps with 35lbs
Set 3 x 10 reps with 45lbs
Set 4 x 10 reps with 45lbs
*I did these primarily to stretch out my hip flexors, but they smash your glutes and quads as well.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=SdL7G-1Xrxc]
That concluded this leg workout.
Train hard!
Mark