Eccentric Movement Restriction Leg Training – December 6, 2015 #log #eccentric #restriction #bands #occlusion

• Seated Leg Extensions 4×10-15
Warmup (hold at the top of the rep for 2-3 seconds)

• Seated Hamstring Curls 4×10-15
Warmup (hold at the bottom of the rep for 2-3 seconds)

• Squats
-Set 1 135×12 (rest/pause at the bottom for 2-3 seconds)
-Set 2 135×12 (rest/pause at the bottom for 2-3 seconds)
-Set 3 225×10 (rest/pause at the bottom for 2-3 seconds)
-Set 4 275×10
-Set 5 315×8-10
-Set 6 225×12 (with heavy resistance bands to push against the eccentric movement)

*Optional* +Superset: Dumbbell Squats (place dumbbell between your legs, hold with both arm, and squat.) Do a set of 10 after every set of barbell squats.

• Leg Press w/resistance bands & ISO-Hold REPS
-Set 1 10 plates x 15
-Set 2 12 plates x 15 (with heavy resistance bands to push against the eccentric movement) + 3 ISO-Hold REPS
-Set 3 12 plates x 12 (with heavy resistance bands to push against the eccentric movement) + 3 ISO-Hold REPS
-Set 4 12 plates x 10 (with heavy + medium resistance bands to push against the eccentric movement) + 3 ISO-Hold REPS
-Set 5 DROPSET 12 plates down to 2 plates x 48 (with heavy + medium resistance bands to push against the eccentric movement) *For every 4 reps ONE plate is taken off. You keep doing until there is only 2 plates left. Should add up to 48 reps for this set.

*ISO-HOLD REP: You will need 1 or 2 people to push against you for this. As the lifter, you want to have a slight bend in your knees (see picture below) and HOLD the weight at that position as long as you can (usually a 3-5 second count), as the spotters are PUSHING against you on the leg press. As the spotter, push against the leg press just enough where you can see the lifter having to WORK to hold the position; count to 5 while you preform this on the lifter. After you hit 5 seconds, have the lifter press all the way up and reset for a few seconds, then repeat the process. This will drive a lot of ISOLATED TENSION into your quadriceps. 

• Hack Squats (machine weight 150lbs) *all reps are full range of motion to the bottom
-Set 1 240×10
-Set 2 290×10
-Set 3 330×10
-Set 4 290×10 (rest/pause at the bottom for 2-3 seconds)
+ Superset: Sissy Squats 4×10

*Optional* Main Set: Stiff Legged Deadlifts (aka Roman Deadlifts) 4×10, then superset with Sissy Squats (as stated above)

• [Occlusion] Leg Extensions 4×10-12

* Use knee wraps around the upper area of your quad. Wrap them up pretty tight, then do 3-4 sets with only 20-30seconds rest inbetween each set. The blood and pain will get intense by the start of the 2nd set. Make sure to do this exercise with the same weight you would normally do to get 10 reps. When done, remove wraps immediately.

• Laying Hamstring Curls 4 x 12 (slow negatives, hard contraction at the top)
+ Superset: Back/Hamstring Extensions 4 x 10

• Seated Calf Raises 4 x 12 (slow negatives, hard contraction at the top)
+ Superset: Standing Calf Raises 4 x 13

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INTRA-NUTRITION
• 2 Scoops of INTRA-MVPump (beta testing product I blended together) View here
• 5g Glutamine
• 20g 2:1:1 BCAAS
• 75oz water