This is the beginning of another 12-week training program by my coach, John Meadows. Christina and I performed this workout at Gold’s Gym in Kirkland on Monday night.
Lying Leg Curls
Set 1 x 12 reps with 50lbs (warm-up)
Set 2 x 12 reps with 65lbs (warm-up)
Set 3 x 12 reps with 80lbs (warm-up)
Set 4 x 8 reps with 140lbs
Set 5 x 8 reps with 140lbs
Set 6 x 8 reps with 140lbs
Set 7 x 8 reps with 140lbs
*Nothing special here today, just make sure your form is perfect. 4 working sets.
Reverse Banded Hack Squat
I used this band: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html
Set 1 x 20 reps with 1 plate each side (feeder set)
Set 2 x 15 reps with 2 plates each side (feeder set)
Set 3 x 15 reps with 3 plates each side (feeder set)
Set 4 x 6 reps with 4 plates each side
Set 5 x 6 reps with 5 plates each side
Set 6 x 6 reps with 6 plates each side
Set 7 x 6 reps with 7 plates each side
*The reverse bands were designed to make these explosive sets, but I just kept adding plates and grinded out the last two. My foot placement was around the middle of the platform with feet somewhat wide and toes pointed slightly outward. 4 working sets.
Leg Press
Set 1 x 15 reps with 3 plates each side (feeder set)
Set 2 x 15 reps with 6 plates each side
Set 3 x 20 reps with 6 plates each side
*Pump out the reps without fully locking out to maintain constant tension on the quads to create a massive pump. I apparently went too light on my first working set as I got an additional 5 reps on the last set. 2 working sets.
Alternating Single Leg Machine Press
I used a Life Fitness Machine Leg Press whereby I was sitting upright and alternated reps with each leg unilaterally.
Set 1 x 30 reps (each leg) with 190lbs
Set 2 x 15 reps (each leg) with 220lbs
*I was aiming for one balls-out set of 15 reps each leg, but went too light and just kept grinding until I hit 30 reps. As such I decided to do a second set and added weight to hit the prescribed target reps. 2 working sets.
Stiff Legged Deadlifts w/Cambered Bar
Set 1 x 8 reps with 145lbs
Set 2 x 8 reps with 145lbs
Set 3 x 8 reps with 145lbs
*Since the cambered bar worked well on shrugs last week I decided to try it on stiff legged deads. It allowed me to center the weight more to prevent lower back issues and I loved them. I’ll go back to this set-up again in the future with more weight. 3 working sets.
That concluded this leg workout.
Train hard!
Mark
