That’s awesome dude, sounds like it was a blast!
Im glad to see people are taking interest in different types of leg workouts, realizing that just adding weight isn’t neccesarily the best.
I got this workout from an olympic soccer strength coach. Who had quads that hung over his knees like pecs.
At the time I squated 450, and thought I was a stud in HS. He put me through this and I didn’t walk straight for 8 days, and I couldn’t even drive home.
I think some of you might enjoy it.
This is an awesome version of a time based workout, I
all done as one giant set.
Leg curls, 4 drop sets 4:4:8:12
Leg Extention 5 drops 6:6:10:15:anything left?add 1 more isometric hold)
this is the important part, a cybex type cable leg press that you can change the weights fast works best.
4 sets of 10 with a 5 second negative make sure to go below parrallel
dropping weight after each set with no pause in between reps and sets.
Stand up
walk to Squat finish with all out squat set 20 to 25 reps.
you will fall over and die right then and there.
if you are a super duper stud, do one more round.
you will generally do better with a spotter to take you through the whole thing.
I think i might try and see how many reps of 315 I can do after I finish the Hungarian Oak thing.
The moving non-stop on the legs from exercise to exercise really does wonders for leg fatigue.
i got a question, seeeing as this workout only takes like 10 minutes
what do you guys do after?
i dont want to just go in for a 10 minuter…
i want to start doing more explosive lifts, would it be silly to do those after?
Heh next 10 mins I spend after this is stretching legs, and walking/biking to help them recover… your legs are seriously worked… its a constant pump and they are fatigued.
Now after I get some stretching and some cooldown on my legs I then do some other things like calf raises, Fibwhatever (muscle on top of bone opposite of calf) raises) and what nots. I’m usually in the gym for 30-40 mins after I warm up, stretch, cool down, misc lifts…
I’ve tried doing other lifts like benching, etc but im pretty wore out from the legs sometimes that I don’t feel like i’m getting a ‘good’ workout. When I can I do these early morning, then go workout during lunch the same day a different muscle group.
03/17/08 Monday Lunch
Squats 5:30minutes 78 reps
Leg Ext 50x30 50x30 12 sec rest
Leg Curls 8x8 9x8 10x6 12 sec rest
Tibelous Flex 30x30 30x20 30x20 no rest swap feet
Someone tell my wife that yard work on the weekend isn’t good before my Monday workouts… Anyways good leg workout, very hard workout.
I really tried to focus on the parallel squats with the explosive up. I was really feeling it today. I feel my form is better and I slowed down the tempo some to really make sure i’m getting the good depth. By the end of the 5:30 seconds my legs are really startin to become jello.
I upped the first rep weight on my leg extensions and dang that wore me out quick. I was going to try and do 60lbs on the 2nd set but my legs were giving everything they had to finish it on 50.
Leg curls were tuff as my legs were dead from the extensions and squats but I managed to keep good form and get some good ones. I might try and see if I can up the weight on Thursdays workouts on the curls.
6 Minutes here I come!
Hey O.F.
Looking forward to see if any growth comes from your hard work. It’s cool reading your progress here.
Thanks. Few more weeks then I’ll post a measurement on my legs again.
I’m also going to try and do a max squat about 5 days after I finish the program. My max was 385 when I started so we’ll see how it ends up.
This week I am suppose to squat for 6 min. I will post on that AFTER I accomplish it. But I started using the Smith Machine or the Hammer Strength V Squat machine for this workout because I found that free squatting at such high repetitions is exhausting of course but I also become disoriented (I sometimes close my eyes or wobble with the weight) Therefore to provide some support and avoid injury…I chose to switch to the machines. What do you think?
[quote]ricphoenix wrote:
This week I am suppose to squat for 6 min. I will post on that AFTER I accomplish it. But I started using the Smith Machine or the Hammer Strength V Squat machine for this workout because I found that free squatting at such high repetitions is exhausting of course but I also become disoriented (I sometimes close my eyes or wobble with the weight) Therefore to provide some support and avoid injury…I chose to switch to the machines. What do you think? [/quote]
The hammer would be better than the smith.
03/20/08 Thursday After Work
Squats 135x6:00 min 96 reps
Leg Ext 40x30 50x30 12 sec rest
Leg Curls 80x8 90x8 110x8 12 sec rest
Wow 6 minutes… can I mention pure fatigue? How about soreness? Legs so pumped you can barely move?
Squats were tuff, tuff, tuff… Lower back was getting real sore/tired. Shoulders were tired. Was sucking down 3-5 breaths per squat sometimes… sometimes in the last minute or two i could get two in a normal breath range then need to stop and grab 3-5 more before going on. It was a fatigue battle all the way…
Leg Extensions were tuff. legs were already tired… would have love to have done 50 on both but I could barely finish off the 2nd set as it was.
Leg curls - these really finish off anything you have left. Putting it on 110 for my last rep I upped the weight to the highest so far and had 8 full ones, did a partial 9th one and tried again and couldn’t get past 1/3rd of the way.
Overall tuff but we’ll see how 6:30 goes… this is when I need a partner cheering me on. 4 more workouts = 8 mins…
As far a smith or hammer machine… not sure how the hammer would be, but I agree it would probably be easier on your body…
Quick question for a few of you out there. I’ve debated with some others who have seen the program but don’t want to start at the 2:00 minute mark. They’d rather jump to the 3 or 4 minute mark and go from there.
While I understand that it might be possible to do that, are they going to be missing out from the starting point of building the ground work for later or if they are an ‘experienced’ lifter will that matter?
Wondering what your thoughts are. I’m a big fan of doing it from the start and not ‘cutting’ out some parts. Ex I could probably go for the 8 minute mark but how much would i miss out in not doing 3 extra workouts?
[quote]undeadlift wrote:
ricphoenix wrote:
This week I am suppose to squat for 6 min. I will post on that AFTER I accomplish it. But I started using the Smith Machine or the Hammer Strength V Squat machine for this workout because I found that free squatting at such high repetitions is exhausting of course but I also become disoriented (I sometimes close my eyes or wobble with the weight) Therefore to provide some support and avoid injury…I chose to switch to the machines. What do you think?
The hammer would be better than the smith.[/quote]
Thanks undeadlift…I noticed that the Hammer did seem to focus the weight directly on the quad and glute with much less lower back fatigue and FAR more quad fatigue than what I expected.
Will keep you posted on this 6 min attempt. Whoohoo.
I forgot to mention that I am contest dieting too so these quad workouts are geting VERY difficult. I am 5 wks out now. I may have to cut back on these types of workouts and only do them 1 time per week.
Ok I did the 6 min. but I lost track of the number of reps…thought I was going to pass out LOL. Anyway, sore today, but I have to keep going…only 4.5 wks out from showtime !
03/24/08 Monday Morning
Squats 135x6:30 min 98 reps
Leg Ext 50x30 60x30 12 sec rest
Leg Curls 90x8 100x8 110x6
Great workout this morning. Felt good and felt like I had a good tempo diong it. Really thankful that God is letting this old man improve as well as I am…
The Squats felt great (or as best as they could). Felt fresh this morning and the tempo i had really seemed to last good the entire time. Was sad that I was 2 away from 100 reps, but we’ll go for that next time 
The leg Ext I kicked up a notch and it took some grunting but finished the last 30 in good form.
The Leg curls I upped the weight also and the last set @ 110 was grueling… after 6 I couldn’t get it past the 1/2 way mark so no full reps after that point.
[quote]ricphoenix wrote:
Ok I did the 6 min. but I lost track of the number of reps…thought I was going to pass out LOL. Anyway, sore today, but I have to keep going…only 4.5 wks out from showtime ![/quote]
Can’t imagine doing these while cutting… the fatigue from the loss of carbs/energy… Good job on doing them though and keep up the work for the show
I’m very interested in seeing your results. Keep up the good work!
Will do. Tomorrow is 7 mins… going to be fun
03/27/08 Thursday Morning
Squats 135x7:00 Min 101 reps
Leg Ext 50x30 60x30
Leg Curls 90x8 100x8 110x6.5
Tuff day today. Woke up mentally unwilling but pushed myself out of bed at 4:50am. Got to the gym, warmed up and then said a prayer and hit it.
The workout itself wasn’t bad. Had a good pace the entire time. Squats felt good. I could have easily done 8 mins (mainly as i could say i did 8 minutes and then be done with grueling program). However I want to finish it off the right way so 2 more sessions to go.
Leg ext felt good. Will try to bump up the weight next week. Leg curls were good again till last set where 110 seems to just get me. I can get 6 full ones (with the six taking alot) but with other attempts after that i get 1/2 way… by 2 1/2 way attempts i was spent and called it finished.
Overall i’m glad I went in and did it… its now a mental game more than a physical one.
135 lbs for 3 minutes (68 reps)
My legs are on fire and yours will be too if you go down ass to heels on every rep. See too many people doing dipsy doo’s, which are absolutely useless unless your squating 110%-120% of your max. I exhaled one breath at the top of every squat, it put me in a rhythm.
I’m gonna alternate this leg workout with heavy squats (<3 reps)on the next leg day and then a unilateral leg workout on the next workout to see if my max and my reps go up after a month.I work my legs once every five days. Doing the Hungarian Oak Leg every workout will burn you out within a few weeks if that’s all your gonna do for legs.
BTW, the oak workout alone will not increase your max, you need to handle heavy weight (triples, doubles, and singles) routinely to get your max up.