The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone and here is the workout…
Eccentric Alternating Leg Curls
Set 1 x 6 reps alternating with 50lbs
Set 2 x 6 reps alternating with 65lbs
Set 3 x 6 reps alternating with 80lbs
Set 4 x 6 reps alternating with 95lbs -> drop to 65lbs x 14 bilateral reps
*The idea here is to curl the weight with both legs and lower with one leg. Alternate the leg doing the eccentric phase of the rep until you complete 6 reps with each leg. Finish your fourth set with a drop and use perfect form, bilaterally, until you hit failure.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=EUmsIUv-lrI]
BFR Cambered Bar Squats
I used a bar like this: https://www.elitefts.com/rackable-cambered-squat-bar.html. These are the wraps I used: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
Two Warm-up Sets:
Set 1 x 20 reps with 95lbs
Set 2 x 15 reps with 135lbs
Now apply wraps to upper thigh at 70% of the tension of a knee wrap.
Four BRF Working Sets:
Set 1 x 15 reps with 185lbs
Rest 30 seconds…
Set 2 x 14 reps with 185lbs
Rest 30 seconds…
Set 3 x 9 reps with 185lbs
Rest 30 seconds…
Set 4 x 7 reps with 185lbs
*The key here is to keep the wraps on until you’ve completed your 4th set. I was aiming for four sets of 12-15, but these got hard fast. Adjust weight as per your ability.
Timed Banded Leg Press
I used this band: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 1 minute with 2 plates + bands
Set 2 x 1 minute with 3 plates + bands
Set 3 x 45 seconds with 4 plates + bands
*The key here is to add bands for tension and then perform continuous reps for 1 minute straight. I was totally destroyed by the third set and only got 45 seconds.
Stiff-Legged Deadlifts
Set 1 x 6 reps with 90lbs
Set 2 x 6 reps with 90lbs
Set 3 x 6 reps with 90lbs
*Elevate your toes to facilitate the stretch, maintain a flat lower back, drop your hips back as you descend and control the negative.
Here is a video:
[youtube=https://www.youtube.com/watch?v=1G5FB5IB8xU]
That concluded today's leg workout.
Train hard!
Mark
