I know that I need to improve my legs to win on the national level in the NPC. Having experimented a few times with splitting my back workout, I thought it might be a good idea to try it for legs too. I realize that my usual training partners probably wouldn’t be too keen on spending 45 to 60 minutes at the squat rack while I work my way up to some heavy half squats so, whenever possible I’m going to do super heavy (it’s heavy for me at this point) squats in the morning, then the rest of my leg workout in the afternoon.
Today one of my morning clients canceled and Tricia and I weren’t scheduled to workout until 3pm, so it was the perfect opportunity to try my split leg workout. It was a very late cancellation, and by the time I got my gear together and myself mentally prepared, I only had 45 minutes in which to complete the squat routine. I set the pins on the power rack to stop me when my thighs were at about a 45degree angle….about halfway to parallel. I warmed up with a couple sets of 10 reps at 135 and 185 lbs, then moved up performing sets of 5 reps. After working up to 435 lbs for 5 reps on the half squats, I moved the pins lower in the rack to a a point where they stopped me just above parallel. I want to get accustomed to squatting some heavier poundages again, and without the pins to stop me, I always go below parallel. I dropped the weight to 315 lbs and knocked out 2 sets of 5 reps and 2 sets of 3 reps. These were the heaviest squats I’ve done since long before my hamstring injury. I’m sure I’m going to feel crippled tomorrow!
Tricia ended up having to cancel her workout with me, so I did my second training session at Hyde Park Gym. I love the leg press machine here and decided to pile on the weight. My quads were somewhat fatigued from the squats, but I really got my head into the workout and ended up having the best leg press session I’ve had in over a year.
Squat session 11am:
Half squats 135X10, 185X10, 225X5, 275X5, 315X5, 365X5, 405X5, 435X5
Squats (just above parallel) 315X5X5, 335X3, 355X3
Leg workout 3pm
Leg Press 90X20X20, 180X20, 270X20, 360X20, 450X20, 540X20, 630X20, 720X20, 810X20, 860X10, 720X20X30
Leg Ext 4 sets 10-12 reps
Lying Leg Curls 3 sets 12, 8, 6
Standing single leg curls 2 sets 8 reps
Standing calf raise (on hack squat machine) 5 sets 12-15 reps