The following details my leg workout from today – Saturday August 1st. I really enjoyed my leg workout from last week, so I stuck to a similar set-up and completely deviated from my current John Meadows program. I trained at Kirkland Gold’s Gym with Christina. Here is the workout…
Lying Leg Curls – Dead Stop
Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 15 reps with 65lbs (warm-up)
Set 3 x 12 reps with 80lbs (warm-up)
Set 4 x 10 (dead stop) reps with 95lbs
Set 5 x 10 (dead stop) reps with 110lbs
Set 6 x 10 (dead stop) reps with 125lbs
Set 7 x 8 (dead stop) reps with 140lbs
Set 8 x 6 (dead stop) reps with 155lbs -> drop to 110lbs x 6 (dead stop) reps -> drop to 65 x 10 reps
*Once you get a few warm-ups in begin doing dead stop reps. These are performed by allowing the weight to rest on the stack for a split second at the bottom of each rep before firing your hamstrings and curling the weight back up. Finish with a drop set whereby your first and second rounds are dead stop reps and the final is as many straight reps as you can get.
Glute Bridges
Set 1 x 15 reps with 95lbs
Set 2 x 15 reps with 115lbs
Set 3 x 12 reps with 135lbs
Set 4 x 10 reps with 155lbs
Set 5 x 8 reps with 175lbs
Set 6 x 6 reps with 195lbs
*Work your way up in weight, aiming to go a little higher than last week.
Landmine Squats
You can do these by attaching a barbell to something like this: https://www.elitefts.com/core-blaster-1-1.html. The weight listed is the amount I added to the end of the barbell.
Set 1 x 10 reps with 25lbs added
Set 2 x 10 reps with 50lbs added
Set 3 x 10 reps with 70lbs added
Set 4 x 8 reps with 115lbs added
Set 5 x 6 reps with 140lbs added
Set 5 x 6 reps with 140lbs added
*Work up to a tough weight and then do it for one more set. Really sink deep into the bottom and control the weight up-and-down on this exercise.
Plantar Flexion Super Slow Extensions & Forward Prowler Push Superset
Do a few warm-ups on the extensions before beginning your working sets. This is the type of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Leg Extension x 8 reps with 200lbs
Immediately followed by…
Forward Prowler Push x 30 yards with 210lbs added
*The key on the extensions is to maintain your foot in plantar flexion the entire time. Perform the rep super slow with a 5 second concentric and 5 second eccentric phase. Move immediately to the Prowler and take long strides when pushing; almost like you’re doing a lunge. Perform the superset for 2 rounds.
Dorsiflexion Explosive Extensions & Backward Prowler Push Superset
Leg Extensions x 8 reps with 280lbs
Immediately followed by…
Backward Prowler Push x 30 yards with 250lbs added
*Maintain your feet in dorsiflexion on the extensions and pump out the reps with as much weight as you can handle. Immediately go to the Prowler. Perform the superset for 2 rounds.
Cable Pull-Through
Set 1 x 10 reps with 170lbs
Set 2 x 10 reps with 170lbs
Set 3 x 10 reps with 170lbs
*Face away from the weight stack and pull a single handle attachment between your legs as you hinge at the waist. Really work the stretch on this exercise.
That concluded this leg workout. We leave for a week-long vacation tomorrow. A couple days hiking near Mount Rainier, then to Lake Chelan for a few days on the water and finishing off with a couple days on the Methow River. I’m hoping to find some gyms along the way to train so I can post the workouts when I return.
Train hard!
Mark
