The following details my main leg workout from this past Saturday morning at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, but I made a few modifications while training alongside my bride.  Here is the workout…

 

Lying Leg Curls

 

I did a few warm-up sets of 10 reps holding the contraction for a 2 second count with light weight before the following sets - FYI.

 

Set 1 x 15 reps + isohold with 80lbs

Set 2 x 15 reps + isohold with 80lbs

Set 3 x 15 reps + isohold with 80lbs

Set 4 x 15 reps + isohold with 80lbs

 

*The key here is to pump the reps non-stop until you get 15 and then do a 20 second isohold with your knee slightly bent flexing your hamstrings as hard as possible.  The fourth set should be very difficult.

 

Smith Machine Hip Thrusters

 

Set 1 x 15 reps with 135lbs

Set 2 x 12 reps with 185lbs

Set 3 x 12 reps with 225lbs

Set 4 x 10 reps with 225lbs -> drop to 180lbs x 6 reps -> drop to 135lbs x 6 reps

 

*Deliberately hold the contraction at the top while flexing your glutes and not hyperextending your back.  I finished with a dropset.

 

Three Position Leg Presses

 

John called for sets of 8 reps up until you can barely get 8.  Last week’s loading parameter was the same and I went to 11 plates/side.  Knowing I would try to beat it with 12 plates/side this week, I opted for something slightly different.  4 weeks out from competing isn’t the time to set a leg press PR, lol.

 

Set 1 x 6-6-6 reps with 2 plates/side

Set 2 x 6-6-6 reps with 3 plates/side

Set 3 x 6-6-6 reps with 4 plates/side

Set 4 x 6-6-6 reps with 5 plates/side

Set 5 x 6-6-6 reps with 6 plates/side

Set 6 x 6-6-6 reps with 7 plates/side

Set 7 x 6-6-6 reps with 8 plates/side

 

*The key here is to do 6 reps with a wide foot placement, 6 reps with a medium foot placement and 6 reps with with a narrow and low foot placement.  The final 6 reps should hammer your vastus medialis.  This set-up also precluded me from going as heavy.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=AAey_Jrhgjw]

 

Bulgarian Split Squats

 

My lower back was flaring up a bit so I didn’t go as heavy as normal here - FYI.

 

Set 1 x 10 reps with 25lbs

Set 2 x 10 reps with 35lbs

Set 3 x 10 reps with 45lbs

Set 4 x 8 reps + isohold with 55lbs -> drop to 45lbs x 8 reps + isohold -> drop to 35lbs x 8 reps + isohold -> drop to 25lbs x 8 reps + isohold

 

*You know the drill.  Work up in weight doing sets of 10 reps until your 4th and final set where you will do 8 reps and an 8 second isohold with each weight working your way back down.  As is always the case I did one leg and then rested for several minutes before doing the other.

 

Here is a video from a previous workout if you’re unfamiliar with this training technique:

 

[youtube=https://www.youtube.com/watch?v=GoyboarxXBQ]

 

Leg Extensions

 

Set 1 x 8 reps with 225lbs

Set 2 x 8 reps with 225lbs

Set 3 x 8 reps with 225lbs

Set 4 x 8 reps with 225lbs

 

*The key here is to hold the contraction in the flexed position for a 1 second count on each rep.  You might fail to hold the contraction towards the end of the 3rd and 4th sets, but that’s ok.

 

That concluded my main leg workout for the week.

 

Train hard!

Mark