The following details my leg workout from this past Saturday at Kirkland Gold’s Gym. The previous Sunday I placed 5th at the Europa Phoenix Pro 212 contest and then proceeded to train light for a week, thus the lack of training logs posted. I didn’t go crazy with this leg workout, but thought I would post it to give you an idea of what my secondary leg workouts might look like. Here is the workout…
Lying Leg Curls
Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 15 reps with 65lbs (warm-up)
Set 3 x 10 reps with 90lbs
Set 4 x 10 reps with 90lbs
Set 5 x 10 reps with 90lbs
Set 6 x 10 reps with 90lbs
Set 7 x 10 reps with 90lbs
Set 8 x 10 reps with 90lbs
*No set was taken to failure. The key is to get the hamstrings full of blood, so 6 sets of 10 reps with short rest breaks between sets.
Ground Base Squats
This is a great accessory for this type of exercise if your gym doesn’t have one: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html. It is inexpensive, portable and can be used for one arm barbell rows, Meadow rows, etc.
Set 1 x 10 reps with 45lbs added (feeder set)
Set 2 x 10 reps with 90lbs added (feeder set)
Set 3 x 5 reps with 135lbs added
Set 4 x 5 reps with 135lbs added
Set 5 x 5 reps with 135lbs added
Set 6 x 5 reps with 135lbs added
Set 7 x 5 reps with 135lbs added
*After a couple feeder sets proceed to perform 5 sets of 5 reps. Use a tough weight, but not so much that you can’t move it with some speed on the concentric. Use a bit of a wide stance so you can sink into your hips at the bottom.
Here is a video:
[youtube=https://www.youtube.com/watch?v=ECM3LFTjv3I]
Leg Press
Set 1 x 8 reps with 3 plates/side (feeder set)
Set 2 x 8 reps with 5 plates/side (feeder set)
Set 3 x 8 reps with 6 plates/side
Set 4 x 8 reps with 6 plates/side
Set 5 x 8 reps with 6 plates/side
Set 6 x 8 reps with 6 plates/side
*The key here is to use a narrow foot placement and lower the weight with a 3 second eccentric to increase time under tension on the quads. Don’t go so heavy that you hit failure.
Leg Extensions
Set 1 x 20 reps with 135lbs (feeder set)
Set 2 x 20 reps with 190lbs
Set 3 x 20 reps with 190lbs
Set 4 x 20 reps with 190lbs
Set 5 x 20 reps with 190lbs
*Pump out sets of 20 reps. Be sure to stretch your quads for 30 seconds each leg after every set.
Cambered Bar Stiff-Legged Deads
Set 1 x 10 reps with 95lbs (feeder set)
Set 2 x 8 reps with 145lbs
Set 3 x 8 reps with 145lbs
Set 4 x 8 reps with 145lbs
*I used a cambered bar so I could allow my hips to travel back further as I went down with the bar. I didn’t go heavy due to my lower back, but really focused on working the stretch.
That concluded this leg workout…next week I will go back into the John Meadows program I was on leading up the Europa.
Train hard!
Mark
