Leg Training – March 19, 2015 #log
• Laying Hamstring Curls 4×10-15
+Superset: Standing Calf Raise Machine 4×15
• Leg Press
-Set 1: 8plates x 20
-Set 2: 8plates x 20
-Set 3: 12plates x 20
-Set 4: 14plates x 15
-Set 5: 16plates x 15
-Set 6: 18plates x 15*
-Set 7: 20plates x 12*
-Set 8: 22plates x 12*
-Set 9: 24plates x 10*
-Set 10: 26plates x 10*
*added resistance bands to aid in the negative movement, so we could control the stretch of the quad better.
• Barbell Squats
-Set 1 225lbsx12
-Set 2 225lbsx10
-Set 3 285lbsx10
-Set 4 315lbsx8
-Set 5 225lbsx12
-Set 6 135lbsx10 (wide as you can go stance: aka sumo squat]
Every rep is to the floor. Like I always say, none of that parallel bullshit. The legs will be taxed to hell at this point of the workout, after 10 sets of heavy leg press, but this is where you need to dig deep (literally) and get it accomplished. eyes closed. focus. breath. up and down like a piston.
• Seated Leg Extensions 4×10
(Squeeze and hold at the very top of the rep for 2 seconds, each and every rep.)
