Friday night Leg session!

Squats plus Assistance

Barbell Squats (60-120s rest)

100 x 5
125 x 5
150 x 5
175 x 3
200 x 3
225 x 8

notes: Good sets, got my hands in closer and kept my lats tight.

Prone Leg Curls (45 sec rest)

85 x 8
85 x 8
85 x 8
85 x 8 THEN 25 partials out of bottom ROM

notes: This weight felt better than last week, still ready to move up further.

45 degree Leg Press (one set, pause and stack on another plate then keep going)

12 plates x4 PAUSE 13 plates x 4 PAUSE 14p x 4 PAUSE 15p x 4

notes: This weight felt way better, some good grinds going on!

Leg Extensions (one long set with stretches in between micro sets, hold 2 seconds at top of rep for first 2 micro sets)

170 x 10 (hold each rep 2 seconds) THEN stretch quads 10 seconds each leg THEN 160 x 15 (hold 2 sec each rep) THEN stretch quads 15 seconds each leg THEN 150 x 20 (normal reps) THEN 15 partials out of bottom ROM

notes: just as awesome as last week!

DB SLDL (45 sec rest)

65s x 15
65s x 15

Superset Calf Raise and Dorsiflexion (45 sec rest after dorsiflexion)

65s x 10 HOLD 10 seconds 65s x 10 HOLD 10 secs 65s x 10 HOLD 10 sec THEN 50 Tibialis flexes (done standing)

REPEAT for a second set

notes: Make sense? 10 calf raises, then hold squeeze for 10 seconds, do that 3 times, then flex your tibialis 50 times – all 1 set

Great Friday night leg workout!

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