Current Leg Day(once per week)
Warm-Up (complete)
Back Squat
50x10x2
140x10x2
230x8x1
320x6x1(4x2-belt)
410x15x1(4x4-belt&wraps)
460x8x1(4x4-belt&wraps)
500x6x1(4x4-belt&wraps)
Bar Lunge(single leg)
50x10x1
100x10x1
100x12x1
120x10x1
100x15x1
Leg Extension(single leg)
75x15x1
90x15x1
Flat Hamstring-Front ‘smith’ Squat(superset)
100x10 - 140x10x1
100x12 - 140x10x1
120x10 - 140x10x1
Leg Press(single leg)
160x15x1
210x15x1
Calves(leg press)
270x75x1
270x100x1
270x75x1
What I’m gonna be doing in a few hours:
Walking Lunges 5x5 (replacing front squats for 3 weeks)
GHR 5x8
Box Step Ups 5x8
SLDL 5x8
Calf Raise 3x10
Front Calf w/ band 3x10
Lots of warm up/stretching/mobility.
Good luck mate!
Thanks very much to all that posted your workouts iwill give them all ago will take a ccouple of weeks but willing to give anything a try for size and strength…
Cheers!
My current workout for legs is thus:
4x10 + 1x10+ till fatigue donkey calf (400lb)
4x10 + 1x10+ till fatigue sitting calf (225lb)
4x10 + 1x10+ till fatigue leg press (600lb)
4x6 squat (250lb)
4x6 hack squat (350lb)
deep lunges with 2 50lb dumbells, 2 laps around the basketball court.
I have been working my ass off to help build my legs to help rehab my trashed knees. Some days I have to cut the workout short on squats because my right knee locks. When I started this workout I was barely able to do 1/4 of the weight, now 8 months later I know my legs are much stronger and my knees rarely hurt.
Just got done:
Few minutes on the bike.
1x12 bodyweight squats
1x12 hypers
1x6 smith squats several reps short of failure
1x6 light trap bar squats several reps short of failure
All the above warm ups
Money movements:
1x9 deadlifts 1 rep short of failure
a few minutes rest, get my breath back
20 rep breathing smith squats, just below parallel (widowmaker) to eccentric failure, left it on the stops.
4 or 5 minutes rest, get my breath back.
Sorta rest pause trap bar squats, just above parallel, 12 reps, a bit of rest standing on my platform, 4 more, a bit more rest, 4 more, burns about halfway down until failure to the floor (the bar, not me) all with perfect form.
4 or 5 minute rest, get my breath back
1x9 deadlifts 1 rep short of failure, but REALLY pushin (pullin) on the last one.
4 or 5 minutes rest, get my breath back
1 drop set leg curls 10 and 10
a few minutes rest
1x100 seated calf raises really pushin
a few minutes rest
1x60 standing calf raises really pushin
I train in my basement so some of this “rest” time is spent gasping for breath while I change the equipment around. My daughter gives me a hand with what she can handle.
I give you my solemn word of honor it was effective.
Sounds pretty intense tribulus, may give that a shot some time. I finished a new leg workout today and I’ve been walking all funny since, this is how it went.
Front squats with heels elevated - 7 sets (10, 8, 6, 4, 6, 6, 6)
Zane Leg press extended with regular leg press - 3 sets of 6 (6 zane style, 6 regular style) after each set I’d do a set of BW jump squats till I slowed considerably down
Leg Extension - 3 second concentric, 1 sec squeeze at top, slow eccentric, after eccentric started dropping fast, I repped out as quick as possible, 5 slow, 10 fast (3 sets)
Leg Curl - Same method as leg extension
Sissy Squats - 3 sets of 8
Tabata method travelling lunges
It was a tough workout for me, and I’m looking forward to the soreness that I predict will come with it.
[quote]Tiribulus wrote:
Just got done:
Few minutes on the bike.
1x12 bodyweight squats
1x12 hypers
1x6 smith squats several reps short of failure
1x6 light trap bar squats several reps short of failure
All the above warm ups
Money movements:
1x9 deadlifts 1 rep short of failure
a few minutes rest, get my breath back
20 rep breathing smith squats, just below parallel (widowmaker) to eccentric failure, left it on the stops.
4 or 5 minutes rest, get my breath back.
Sorta rest pause trap bar squats, just above parallel, 12 reps, a bit of rest standing on my platform, 4 more, a bit more rest, 4 more, burns about halfway down until failure to the floor (the bar, not me) all with perfect form.
4 or 5 minute rest, get my breath back
1x9 deadlifts 1 rep short of failure, but REALLY pushin (pullin) on the last one.
4 or 5 minutes rest, get my breath back
1 drop set leg curls 10 and 10
a few minutes rest
1x100 seated calf raises really pushin
a few minutes rest
1x60 standing calf raises really pushin
I train in my basement so some of this “rest” time is spent gasping for breath while I change the equipment around. My daughter gives me a hand with what she can handle.
I give you my solemn word of honor it was effective.[/quote]
Goddam.
That’s a ton of volume.
I believe it was effective.
Reading this makes me want to rethink my leg “workout”
Tribulus that shit is brutal.
It’s not really all that much volume, but it is pretty rough.
Yet again thanks very much for writing these leg workouts,i know some of you have taken alot of time writing them out…i am extremely grateful i will be giving them all ago (it will take along time) but as iam new to leg workouts (now the twinge apears to have gone)i will be doing low weight (obviously) and working up.
Yet again thanks very much to all
You and me could get along, Tiri.
Squat
1x10-20-Warm-Up
1x12
1x8
1x6
1x6
1x3
1x10
Leg Press
1x12
1x8
1x6
1x10
Stiff-Legged Deadlift
3x8-10
Leg Curl
3x12
Leg Press Toe Raises
3x20-25
Standing Toe Raises
1x10
1x8
1x6
Front Squat
3x10
I’ve been doing a basic westside-esque leg day 1-2x a week, its been great for my numbers so far:
A. Back Squat 5RM
B. SLDL or Good mornings 4x8
C1. Leg press 3x12-15
C2. GHR 3x8-10
D1. Standing calf 4x12-15
D2. Weighted abs work 4x12-15
Every other workout I basically switch the first 2 exercises so I do a pull 5RM and then 4x8 squats. Lifts have been exploding up, but I’m a relative newbie so thats expected…
[quote]PF_88 wrote:
Sounds pretty intense tribulus, may give that a shot some time. I finished a new leg workout today and I’ve been walking all funny since, this is how it went.
Front squats with heels elevated - 7 sets (10, 8, 6, 4, 6, 6, 6)
[/quote]
[quote]Short Hoss wrote:
You and me could get along, Tiri.
Squat
1x10-20-Warm-Up
1x12
1x8
1x6
1x6
1x3
1x10
Leg Press
1x12
1x8
1x6
1x10
[/quote]
For you guys doing squats and leg presses with varying rep ranges how do you have the weight? I know for straight sets it’s generally gone with the same weight and the last set is obviously the hardest. Do you guys vary the weight each set and if so do you change it to a point where each set is near failure?
[quote]Short Hoss wrote:
You and me could get along, Tiri.
Squat
1x10-20-Warm-Up
1x12
1x8
1x6
1x6
1x3
1x10
Leg Press
1x12
1x8
1x6
1x10
Stiff-Legged Deadlift
3x8-10
Leg Curl
3x12
Leg Press Toe Raises
3x20-25
Standing Toe Raises
1x10
1x8
1x6
Front Squat
3x10
[/quote]
Now that’s a lot of volume, by my standards anyway and for legs. Don’t mean that in a negative way, just makes me wish I was young again.
[quote]pumped340 wrote:
PF_88 wrote:
Sounds pretty intense tribulus, may give that a shot some time. I finished a new leg workout today and I’ve been walking all funny since, this is how it went.
Front squats with heels elevated - 7 sets (10, 8, 6, 4, 6, 6, 6)
Short Hoss wrote:
You and me could get along, Tiri.
Squat
1x10-20-Warm-Up
1x12
1x8
1x6
1x6
1x3
1x10
Leg Press
1x12
1x8
1x6
1x10
For you guys doing squats and leg presses with varying rep ranges how do you have the weight? I know for straight sets it’s generally gone with the same weight and the last set is obviously the hardest. Do you guys vary the weight each set and if so do you change it to a point where each set is near failure?[/quote]
My weights went like this for front squats
Set 1 - 135 at 10 reps
Set 2 - 155 at 8 reps
Set 3 - 175 at 6 reps
Set 4 - 195 at 4 reps
Set 5 - 175 at 6 reps
Set 6 - 155 at 6 reps (wanted to do 8)
Set 7 - 135 at 6 reps (wanted to do 10)
Usually I change the weight by 10 pounds and not 20, but it seemed to work well for me. I wouldn’t say that every single set was to failure for me, when I hit 195 pounds that was pretty close, and every set after that I may have been able to get out another rep but I noticed my form changing so I thought it was best to stop. And yes, you can laugh at my weights.