Squats and Assistance Work

Made it to the trainers after work to crush some sqwawwwwts!!

warmup cardio 5 min

Squats  (60-120s rest)

100 x 5

125 x 5

150 x 5

190 x 5

215 x 3

240 x 7

notes:  Slowly but surely, building up more strength with better form on the squats, just like the bench press.

Prone Leg Curl (45 sec rest)

75 x 12

80 x 10

85 x 8

85 x 8 DROP 60 x 8 DROP 45 x 20

notes:  hard work!! well, not really, but still work 🙂

45 Degree Leg Press (constant tension reps, 45 sec rest)

16 plates x 8

16 plates x 8

16 plates x 8

16 plates x 8

notes:  easy money!

Hack Squats 1.25 ROM (30 sec rest, meaning all the way down, only come up to barely parallel, drop back down, then come back all the way up, like you’re doing one and a quarter reps)

2 plates x 12

2 plates 2 quarter plates x 8

2 plates 2 quarter plates x 8 DROP 2 plates x 6 DROP 1 plate (regular ROM) x 20

notes:  needed my trainer to cheer me on to get through this one!  Brutal!!!

BB SLDL (45 sec rest)

165 x 15

165 x 12

notes:  low back was just too burnt out, had to stop

Superset Standing DB Calf Raise and Dorsiflexions (45 sec rest)

70s x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

70s x 10, HOLD 10, x 10, HOLD 10, x 10, GRIP FAIL / 50 Dorsiflexions

70s x 10, HOLD 10, x 10, GRIP FAIL / 50 Dorsiflexions

notes:  I was so trashed by this point, haha!  My grip couldn’t hold on to the 70 lb DBs any more, and my anterior tibialis were going NUMB from the squeezes!  No joke at all, this finished me off.

Killer leg workout!

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