A Wicked Leg Session

March 9, 2011


Since, I suffered a rotator injury six weeks ago; I had to back off the heavy weight. Now, the injury is healed and it is time to get it! I started back into compound moves this week after a few weeks of conditioning and preparing ligaments and joints to handle the heavy weight. Squats are butt to heels with toes in and standing in a wide stance (just past shoulders) targeting glutes and quads.

Warm up leg extensions

40x10, 60x 10, 70x 10, 80x10

Squats warm up

Bar only x 10 x 2 sets

95 x 10, 135 x 10, 145 x 10 155 x 8, 165 x 6, 175 x 6, 185 x 5 x 2 sets (breaking point), 165 x 8, 155 x8, 135 x 8, 3 min. rest. 95 x 10 2 second pause at bottom then up. 85 x 10 2 second pause at botom then up. That was the last breaking point!!

Pullups close grip 5 x 4.

Leg extensions

60 x 10, 80 x 10, 100 x 10, 80# half extensions flex all way up then down half way till bar hits trainer's hands then up x 10. Immediately do 10 full range of motion x 2 sets. Last set 60# half extensions x 10 and 8 full range of motion .

Forearms

Reverse bar 65 x 15 superset with hammers 60x15 x 3 sets.

Anyone who performs this squat routine must have a trainer or excellent spotter because when glutes get tired you start to lose form and the risk of injury is high. I am happy to be back on compound moves for next four weeks before precontest prep starts. The compound moves helps to keep muscles looking hard and full. Also this type of training causes muscle micro-tears with growth.

This is a tough leg routine so only do the weight that is right for your body. The trainer had a girl work in with me who is not a competitor and fairly new to this gym. She did remarkably well just using the bar on squats and a dime on each side. Hands up to Heather \0/\0/\0/. Poor girl was flat out on floor after squats.

Happy Training Days Let's Get It!