Legs Week Three

Week Three. Day One

Warm up:

  • Hip circles: 4 x 25
  • Kneeling hip stretch: 4 x 15 seconds each side
  • plank hold: 4 x 15 seconds
 
Workout:
  • Sumo deadlift: 5 x 1 x 80%, 230 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Power cleans: 5 x 3, 100 lbs
Superset:
  • Kettlebell front squat: 5 x 5, 16 kg
  • Bodyweight pistol squats: 5 x 5 
Superset:
  • EZ bar jump squat: 5 x 5, 40 lbs
  • DB romanian deadlift: 5 x 5, 60 lbs
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Sore legs

Tuesday

Warm up:

  • kettlebell stiff legged deadlift: 4 x 25, 12 lbs
  • standing hip abduction: 4 x 25, 30 lbs
  • kettlebell swings: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 3 x 190 lbs, 3 x 195 lbs (6 reps)
  • Barbell back squat: 3 x 145 lbs, 3 x 155 lbs (6 reps)
  • Barbell front squat: 4 x 8-10, 105 lbs 

Superset:

  • Linear leg press (narrow stance) 4 x 8-10, 298 lbs
  • Linear leg press (wide stance) 4 x 8-10, 298 lbs

Superset:

  • Smith machine lunges: 4 x 8-10, 75 lbs
  • EZ bar goodmorning: 4 x 8-10, 50 lbs

Superset:

  • Seated leg extension (single leg) 4 x 8-10 each leg, 20 lbs
  • Seated leg extension: 4 x 8-10, 80 lbs

Success quickly became failure

To start things off, today’s deadlifts I thought were going to go my way, but ends up being I did worse off than I had imagined. I lifted a good lift at 290 & with 305 being my max, I figured lifting 295 afterwards wouldn’t be hard, but boy, I failed that lift 3 times. Not sure why I didn’t get the lift, but it only reached thigh level and the rest of the way, I was weak. I thought to myself, there is no way this is happening — almost like a smack in the face failing like this when your max was 305, and now you are questioning all your training protocols. Maybe it’s the extra cardio I have been doing now 4-5 days a week for about 20-25 minutes, or it could be I haven’t been eating the 5-6 smalls meals like I was or the lack of sleep I have been getting. Worse case scenario, it could be a sign I lost some form of strength — although heavy squats went over well today & that’s what had me most confused, but I will take it as a loss and start back up next week with a clean slate. 

Warm up:

  • Body bar squats: 4 x 25, 3 lbs
  • Hip adduction machine: 4 x 25, 35 lbs
  • Resistance band butt lifts: 4 x 25, red band

Workout:

  • Conventional deadlift: 1 x 290 lbs, Failed attempt at 295 lbs
  • Barbell back squats: 1 x 215 lbs, 1 x 220 lbs

Superset:

  • smith machine rack pulls: 4 x 8-10, 185 lbs
  • Kettlebell stationary lunges: 4 x 8-10, 10 kg

Superset:

  • DB Romanian deadlift: 4 x 8-10, 50 lbs
  • Seated leg extension: 4 x 8-10, 70 lbs

Superset:

  • Wide stance leg press: 4 x 8-10, 100 lbs
  • Seated leg curl: 4 x 8-10, 60 lbs

Leg day 10.16 18

Warm up:

  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Kettlebell swings: 4 x 25, 4kg
  • Clamshell with band: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 6 x 5-6 @ 65% 1RM — 200 lbs
  • Barbell back squat: 6 x 5-6 @ 65% 1RM — 145 lbs
  • Front Squats: 5 x 8-10, 105 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • seated leg curl: 5 x 8-10, 50 lbs

Tri-set:

  • Kettlebell plie squats: 5 x 8-10, 12 kg
  • EZ bar hip thruster: 5 x 8-10, 70 lbs
  • EZ bar overhead lunges: 5 x 8-10 (first time doing this exercise) 30 lbs but probably could have went higher.
  • Seated leg extension: Dropset
  • 80 lbs, 8-10 reps
  • 70 lbs, 8-10 reps
  • 60 lbs, 8-10 reps
  • 50 lbs, 8-10 reps
  • 40 lbs, 8-10 reps
  • 30 lbs, 8-10 reps
  • 20 lbs, 8-10 reps

No rest during this dropset. 

Heavy and max deadlifts and squats

Once again today I decided to test the waters and make sure I was still capable of lifting my max in squats and sumo deadlifts. 

Warm up:

  • Kettlebell plie squat: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 10 lbs
  • Resistance band lateral leg raises: 4 x 25, green band

Workout:

  • Sumo deadlift: 3 x 1-2, 275 lbs (95%)
  • Sumo deadlift: 1 x 1, 290 lbs (max load)
  • Barbell back squat: 3 x 1-2, 215 lbs 
  • Barbell back squat: 1  x 2 reps 225 lbs (max load)
  • Box squats: 3 x 5-6, 205 lbs

Superset:

  • Linear leg press: 3 x 5-6, 478 lbs 
  • EZ bar stationary lunges: 3 x 5-6, 70 lbs

Tri-sets:

  • EZ bar stiff legged deadlift: 3 x 5-6, 70 lbs 
  • Kettlebell goblet squat: 3 x 5-6, 16 kg
  • Cable kickbacks: 3 x 5-6, 30 lbs each leg

Cardio Session:

  • Stair climber: 10 minutes, level 7 speed
  • Stationary bike: 10 minutes, resistance 12, rpms 50+

Tuesday legs

Warm up:

  • Leg press: 4 x 25, 60 lbs
  • Body bar hip thruster: 4 x 25, 19 lbs
  • Resistance band seated hip abduction: 4 x 25, red band

Workout:

  • Sumo deadlift: 3 x 5-6, 205 lbs
  • Sumo deadlift: 3 x 3-5, 215 lbs
  • Barbell back squat: 3 x 5-6, 160 lbs
  • Barbell back squat: 3 x 3-5, 170 lbs 

Was making sure to do 70% and 75% my max today for deadlift and back squat 

  • Front squats: 3 x 10, 45 lbs

Supersets:

  • Single leg linear leg press: 3 x 10, 208 lbs 
  • Kettlebell goblet squat: 3 x 10, 10kg

Tri-sets:

  • EZ bar stiffed legged deadlift: 3 x 10, 40 lbs
  • One arm kettlebell swings: 3 x 10, 8kg
  • EZ bar walking lunges: 3 x 10, 40 lbs

Cardio:

  • Stair stepper: 10 minutes, level 7
  • Stationary bike: 10 minutes, resistance level 6, and rpm 70+

Busy Gym Sess Tuesday

The gym was hella busy Tuesday evening & I had forgotten what it would be like having to do my routine with more people surrounding me. I had made it in after work & so I just wanted to get in & out in a timely manner in order to make it home, eat dinner and get some decent amount of sleep — my only worry was having to wait for the ‘rack’ to be available & possibly feeling rushed to get off it so another person could hop on (my gym only has 2 of them) & it’s the most popular equipment. Luckily, after my warm up was finished up, I was able to hop on a rack and do my normal leg day workout sess, I figured I would be on it for a hour and half or so, but of course as expected I had some dude eye-ing the rack I was on & it unnerved me but I ignored it because I shouldn’t give a shit, I was on the equipment first & I had stuff to do on it. It worked out in my favor because another rack became available before I finished up my workout 😀

Anyways, I don’t look forward to working out in the evening >.< 

Warm up:

  • Hip thruster: 4 x 25, 20 lbs
  • Kettlebell swings: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 5 x 5-6, 180 lbs
  • Barbell back squat: 5 x 5-6, 135 lbs
  • Barbell front squat: 5 x 8-10, 70 lbs
  • Box squats: 5 x 8-10, 190 lbs

Tri-set:

  • DB goblet squats: 5 x 8-10, 30 lbs
  • one handed kettlebell swings: 5 x 8-10, 8 kg
  • EZ bar goodmornings: 5 x 8-10, 30 lbs

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Exercise Science Degree

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Shay-lon Moss