The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. My friend Chris joined me and here is the workout...
Lying Leg Curl
Set 1 x 10 reps with 50bs (warm-up)
Set 2 x 10 reps with 65lbs (warm-up)
Set 3 x 6 reps with 80lbs
Set 4 x 6 reps with 95lbs
Set 5 x 6 reps with 110lbs
Set 6 x 6 reps with 125lbs
Set 7 x 6 reps with 140lbs
Set 8 x 6 reps with 155lbs
Set 9 x 6 reps with 170lbs
Set 10 x 6 reps with 185lbs -> drop to 110lbs x 8 reps -> drop to 65lbs x 10 reps
*The key here is perform dead-stop reps by setting the machine leg curl so the weight bottoms out without hyperextending your leg. Pause each rep at the bottom, tense your hamstrings and curl the weight explosively. Do all of your reps like this even on your last set where you’ll include two drops to extend the set.
Reverse Banded Hack Squats
I used the following bands: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 3 plates/side
Set 3 x 10 reps with 3 plates one side and 4 plates on the other
Set 4 x 10 reps with 4 plates/side
Set 5 x 4-4-4 reps (ascending set) starting with 4 plates/side and finishing with 5/side
Set 6 x 4-4-4 reps (ascending set) starting with 5 plates/side and finishing with 6/side
Set 7 x 4-4-4 reps (descending/drop set) with 5 plates/side and finishing with 4 plates/side
*The key here is to work up to a medium heavy weight doing sets of 10 reps. Then perform an ascending set by doing 4 reps, having your training partner add a single plate to one side, do another 4 reps, have your training partner add another single plate to one side for a final 4 reps. Next perform one more ascending set, but start at the same weight you finished the previous ascending set. Finish off this exercise via a drop set utilizing the weight from your first ascending set.
Here is a video from my last ascending set to give you an idea:
[youtube=https://www.youtube.com/watch?v=VIhdOUJvEl4]
Superset: Goblet Squats & Dead-Squat Bar Stiff Legged Deads
Goblet Squat x 8 reps with 90lbs
Immediately followed by…
Dead-Squat Bar Stiff Legged Deads x 6 reps with 160lbs
*The key here is to grab a moderately heavy dumbbell and perform goblet squats flat-footed (don’t elevate heels this time). Immediately go to stiff-legged deads performing 6 very slow reps and focusing on the stretch. I used a T-Nation Dead-Squat Bar, but a trap bar or a standard barbell will work too. I performed this superset for 4 rounds.
That concluded this leg workout.
Train hard!
Mark