Leg Goals:
Size, Strength, and a turd-cutter as sharp as a guillotine.
15 minute warm up on eliptical or bike.
1st movement:
Sumo Deads, 5 x 1
2nd movement:
Ass-Grass Squats 5 x 5
3rd movement:
Romanian Deads 5 x 5
4th Movement:
Standing Calf Raises 5 x 10
Cool Down:
Various Stretches while watching the little hotties in the spinning class.
My workout partner and I don’t train anything else but what’s listed above on leg day. It’s a bitch as it is, but as I was finishing my calf raises today I thought “is there something more we should be doing?” Figured I’d pass the question onto the Nation for feedback.
Squats before deads most of the time, that usually has less of a negative effect then flipping it (a fried lower back can kill your squat). Front squats or step-ups might be a nice change. I would just do one deadlift type a workout, if you want extra work good mornings are brutal. And add some knee flexion with glute ham raise or leg curls (yes, I said it, they aren’t that bad). And try to some abductors if they are weak.
But generally I like it because brutal exercises equal good results.
I’ll work in a unilateral movement to keep me honest, and I like the idea of putting squats before deads. Not sure why I never thought of that before.
The reason I don’t do a ton of other knee flexing stuff beyond deads and squats is because I had a left knee reconstruction just over three years ago. Since the middle third of my patellar tendon was harvested to replace my ACL, the ortho doc told me to stay away from movements that put stress on it. And I still have some “clunky” cartilege that needs repair, which seems to become more irritated when I try leg extensions and the like.
To be honest I’ve never done a GHR, but I’ll look into it and rotate it into the day for some variety.
As for the sets vs reps, we occasionally work in a failure set for the last set of the movement. Yesterday, for example, we dropped the weight on the calf raise 100lb’s and did that until failure.
I really appreciate the advice, thanks again for everyone’s input.
[quote]Sxio wrote:
More rep variations. Why not 2 low rep sets on calves, then 2 high rep sets?
Same can go for your core lifts. As well, that’s a LOT of sets. How long are you resting between sets? At the least you should superset to save time. [/quote]
We rest the length of the other person’s set plus another minute or so in order to peel weight and prepare ourselves for the upcoming set. Not very long.
Our longest rest periods are inbetween movements rather than inbetween sets. Kind of my doing, since I like to stay in the moment and not lose focus which my ADD ass is prone to do if I wait too long.
Am I cheating my partner by doing this? He says no, but now you have me thinking. I’m always the one setting the pace, but I should let him set the pace part of the time too.