Last Saturday I entered week 4 of my 12 week program by John Meadows. This program will actually extend beyond my next competition in Phoenix. Christina and I trained together at Kirkland Gold’s Gym. Here is the workout…
Lying Leg Curl
Set 1 x 10 reps with 50lbs (warm-up)
Set 2 x 10 reps with 65lbs (warm-up)
Set 3 x 10 reps with 80lbs (warm-up)
Set 4 x 10 reps with 140lbs
Set 5 x 10 reps with 140lbs
Set 6 x 10 reps with 140lbs
Set 7 x 8 reps (failure) + 5 forced reps + 20 partials with 140lbs
*After warming up find a weight that is tough for 10 reps and stick with it for 4 sets. The 4th set I lost reps, but once hitting failure have your training partner help you get 5 forced reps and then do 20 partials out of the stretched position. Brutal!
Reverse Banded Hack Squat
I used these bands: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html. I'm also using this to help facilitate glute minimus activation: https://www.elitefts.com/sling-shot-hip-circle.html.
Set 1 x 10 reps with 2 plates both sides
Set 2 x 10 reps with 3 plates both sides
Set 3 x 10 reps with 4 plates one side and 3 plates on the other
Set 4 x 10 reps with 4 plates both sides
Set 5 x 10 reps with 4 plates one side and 5 plates on the other
Set 6 x 10 reps with 5 plates both sides
*Work your way up in weight doing sets of 10 reps until you get to a really tough set of 10 reps and stop. I counted this as 3 working sets.
Leg Press
Set 1 x 15 reps with 3 plates/side (feeder set)
Set 2 x 15 reps with 4 plates/side (feeder set)
Set 3 x 25 reps with 6 plates/side
Set 4 x 25 reps with 6 plates/side
Set 5 x 25 reps with 6 plates/side
*The key here is to put your feet close together on the middle of the platform. Perform a couple feeder sets as needed and then select a weight in which you can pump out 25 reps non-stop with continuous tension.
Single Leg Machine Press
I used an upright seated position on a weight selectorized Life Fitness leg press machine – FYI.
Set 1 x 10 reps + 5 partials with 170lbs
Set 2 x 10 reps + 5 partials with 170lbs
Set 3 x 10 reps + 5 partials with 170lbs
*Perform these nice and slow and feel this target your glut-ham tie-in. Finish each leg with 5 partials out of the bottom before doing all your full and partial reps on the other leg.
Cable Pull-Through
I used this attachment on the lower pulley: https://www.elitefts.com/spud-inc-short-ab-strap.html.
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 170lbs
Set 3 x 10 reps with 180lbs
Set 4 x 10 reps with 190lbs
*Face away from the weight stack and move out about 3-4 feet before hinging at the waist with a flat back and pull the cable through your legs. Move up in weight with each set and work the stretch a little more.
Forward Prowler Push
This is the kind of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html. John didn’t call for this exercise, but I wanted something to really get my heart rate up to finish off the workout.
Forward Prowler Push x 60 yards with 205lbs
*I normally do sets of 30 yards, but today I just did a single set of 60 yards. Heart attack!
That concluded this leg workout.
Train hard!
Mark
