Tag Archive: leg press


17 Sept 2016

Saturday morning fun.

warmup: stretched out low back in between light warmup sets of Deads

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 5
235 x 5
280 x 3
325 x 2
350 x 1
375 x 1
395 x 1
420 x 7 Rep PR!!
375 x 3
375 x 3
375 x 3

notes: hooray! my week is complete, PRs in Squats and Deads (and SSB Squats). That 7th rep was brutal lol. I am told I use a lot of back when I lift, and don’t engage my hams and glutes much, which I know is an issue I have. After my top set, I did some backoff sets. Not really missing the belt right now either.

SSB Good Mornings (medium rests)

70 x 8
160 x 8
210 x 8
210 x 8
210 x 8

notes: I was dying doing these GMs, then somebody brought Timbits… I ate the shit out of those, and my energy came back… but I realized I needed to throw in a lot more work in to the session if I wanted to earn those carbs, LOL

Leg Press (short rests, feet high and wide, toes out, no lockout, constant tension)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Prone Leg Curls (short rests, toes pointing in)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions (short rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Ded! But progress has been made. Now to eat all the food, all day.

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10 Sept 2016

Saturday morning strongman workout. Did a teamup, and traded sets back and forth.

warmup: low back stretches between early DL sets

Deadlifts (long rests, SABOs, no belt)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
385 x 3
385 x 3
385 x 3
385 x 3
385 x 7 @RPE8.5

Paused Deadlifts – pause below knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: low weight, short rests, those 60 seconds were spent cheering the other guy on. just taking a small vacation from block pulls. the original plan was only 30 seconds rest, but I figured I needed 60 seconds for the other guy to do his thing. I probably should have upped the weight to compensate. So I did another wave of these right after.

Paused Deadlifts – pause above knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: honestly, the 60 sec rests made these too easy. so I decided to pump up the volume in the rest of the workout.

SSB Good Mornings (short rests, traded sets back and forth)

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Leg Press (short rests, traded sets back and forth, kept constant tension with no lockout)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Leg Extensions (short rests, traded sets back and forth, focused on the squeeze at the top)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

notes: my friend’s legs felt wobbly at the end! I felt ok actually. We will see if I am feeling it tomorrow.

Then after that I came home, promptly lost my phone, and spent the early afternoon retracing my steps around the city looking for it. Kind of a wasted Saturday afternoon

3 Sept 2016

Saturday morning lifts. It has been a taxing three days in a row. I think I will be resting up all of the long weekend. Please change the name of Netflix to Napflix, ’cause I am gonna pass out.

warmup: stretched out low back

Deadlifts (SABOs, no belt, long rests)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 8 @RPE7.5

notes: the pulls all felt pretty good.

5 inch Block Pulls (SABOs, no belt, long rests)

405 x 4
405 x 4
405 x 4

Leg Press (steep incline, constant tension, medium rests)

9 plates x 25
9p x 30

SSB Good Mornings (medium rests)

120 x 12
120 x 12
120 x 12

27 Aug 2016

Saturday morning fun.

warmup: stretched out my low back, was very chatty

Deadlifts (short rests, SABOs, no belt)

135 x 5
185 x 5
230 x 5
275 x 3
320 x 2
340 x 1
365 x 1
390 x 7

notes: felt not too bad. I guess technically this was a no belt PR, but meh. I would rather aim for the real PR.

5 inch Block Pulls (long rests, SABOs, no belt)

320 x 12
320 x 12
320 x 12

notes: after this, I was pretty worn out, so I made the rest of the assistance light and high rep.

SSB Good Mornings (short rests)

70 lb Bar x 12
70 x 15
70 x 15
70 x 15

Leg Press (steep incline, long rests, no lockout, no knee sleeves)

5 plates x 30
5p x 36
5p x 37
5p x 44
5p x 50
7 plates x 34
7p x 40

notes: no lockout, hit depth but keep constant motion, try and get that pump. Many many sets with high reps. I thought it might rehab my knee if I didn’t wear sleeves and kept the weight light.

Happy with my workout today! Someone commented I have added visibly more muscle to my back, AWWWW YEEEAHHHHH

20 Aug 2016

Triceps are dying today! I clearly did my job yesterday. Let’s try to do another good job today.

warmup: stretched out my low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
355 x 5
355 x 5
355 x 5
355 x 7 @RPE7

5 Inch Block Pulls (long rests, SABOs, no belt)

380 x 3
380 x 3
380 x 3
320 x 10
320 x 10
320 x 10

notes: I threw in some heavier lowrep sets to warm me up for the higher rep sets. It worked! 320 flew up.

SSB Good Mornings (traded sets with another guy)

70 x 12
120 x 12
160 x 10
210 x 8
160 x 10

notes: he was doing Squats and I was doing Good Mornings, lol. But it was a fun way to challenge the weight I could handle.

Leg Press (medium rests, steep angle)

9 plates x 15
*knee sleeves on, repped for constant tension*
9p x 20
9p x 20
9p x 32

notes: by constant tension I mean I still hit depth, but I didn’t lockout my knees. That last set was intense! That was as many reps as I could pump out.

16 August 2016

Legs and back.

warmup: stretched out my low back, light weight squats

Low Bar Squats (approx. 2 min rests, Romaleos, knee sleeves, no belt)

135 x 5
185 x 3
225 x 2
275 x 5
275 x 5
275 x 5
275 x 6 @RPE7

After this, I was going to do SSB squats, but my knee was a little sore. I went to do leg extensions, but the machine was broken. Since I didn’t get my full deadlift day last week, I threw in some of that as assistance instead as a new plan.

5″ Block Pulls (street shoes, long rests)

320 x 8
320 x 8
320 x 8

notes: this roughly approximates a 14 inch deadlift in a strongman comp. I wasn’t happy using street shoes, but I didn’t want to go barefoot, I had no socks, and had not planned on pulls today.

Leg Press (medium rests, knee sleeves)

15 plates x 8 @ RPE9
13p x 10 @ RPE8
13p x 10 @ RPE8
13p x 10 @ RPE9
13p x 10 @ RPE9
13p x 10 @ RPE9

notes: I tried 15 plates but it was too much, I think my reps were crap. So I dialed it down by about 90 pounds and was able to get good reps in consistently. My knee was fine with it.

17 July 2016

 

Sunday morning shenanigans.

warmup: deadlifted 135 for 5, then did some low back stretches

Deadlifts (no belt, SABO shoes, 90 sec rests)

185 x 2
225 x 2
275 x 2
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

notes: not too bad! very sweaty and dying, but not dead. cardio.

3″ Block Pulls (no belt, SABOs, 90 sec rests)

300 x 8
300 x 8
300 x 8

notes: very sweaty and dying

SSB Good Mornings (60-90 sec rests)

90 x 8
90 x 8
90 x 8

notes: this was surprisingly easy, despite last week. I think the curve of hardness on this isn’t linear, it depends on the diameter of the plates, and the ratio of plates to bar.

Leg Press (2 min rests, steep incline)

13 plates x 10 @ RPE8
13 plates x 10 @ RPE9
13 plates x 10 @ RPE8
13 plates x 10 @ RPE8.5
13 plates x 10 @ RPE9

Walked out of the gym with wobbly bambi legs. so, mission accomplished.

21 june 2016

Gym wasn’t open til late, so I ate at a nearby diner.

Got to the gym.

warmup: nada, needed to hurry up

Low Bar Squats (narrower stance, hit bottom on every rep, no belt, Romaleos, knee sleeves, short rests)

135 x 5
175 x 5
210 x 3
245 x 2
260 x 10

notes: kept it light, brought my feet in a bit, hit rock bottom on every rep, and repped out the last set. knee is feeling good, felt no pain

However, my stomach felt really turbulent. the diner did NOT agree with me. destroyed the gym bathroom.

Leg Press (steep angle press, feet high and wide, toes out, medium to long rests)

11 plates x 10 @ RPE 8.5
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8.5
11 plates x 10 @ RPE 8.5

notes: after set 3, ran off to the bathroom and destroyed it a second time. I felt green and weak, stomach felt really compromised. legs were strong, but I was really feeling those deep reps with knees pushing into stomach.

I was supposed to do more… but I felt not so hot. So I came home. But I got the main leg work in.

18 June 2016

Saturday morning! I didn’t sleep at all Friday, so I slid into the strongman gym a few hours late and feeling like crap. I decided to just get my main work done and go light on the assistance, and try to hydrate and detox a bit.

warmup: nada

Deadlifts (chucks, 1 minute 45 sec rests, beltless)

135 x 3
185 x 3
225 x 2
275 x 2
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3

notes: I was so wrecked in the morning I packed the wrong shoes. I mean they were still flat, but they weren’t my SABOs. 105 second rests, stopwatch ready, 10 working sets of 3 at 60%. Made me sweaty.

I was reeeeeally curious what the Rogue SSB was like, so I played around with it a bit today.

SSB Squats (just the bar, short rests)

70 lb bar x 8
70 x 10

Leg Press (steep incline, feet high)

9 plates x 8 @ RPE7
11 plates x 8 @RPE7
11 plates x 8 @RPE7.5

SSB Good Mornings (short rests)

70 x 12
70 x 12
70 x 15

notes: I declare the new Safety Squat Bar… GAF! Will definitely make it part of my assistance work.

Then I headed outside for some light frame carries. Easy cardio.

Frame Carry (short rests)

180 for 80 ft
180 @ 80′
180 @ 80′
180 @ 80′
180 @ 80′ SUPERSET with frame shrugs: 180 x 12
180 @ 80′ / 180 x 12 shrugs
180 @ 80′ / 180 x 12

notes: shrugs felt AMAZING. I might have to superset shrugs into more of my strongman events, lol.

Sun was beating down, I was so sweaty my grey shirt had become unrecognizable, and I was getting hungry, so we all split after this.

14 June 2016

 

Finally! Leg Day! It has been too long. I didn’t bring my belt, I forgot my knee sleeves, I had cuts on the bottom of my feet. My knees are rough, my hips are rough. I am old. I whine a lot. So I was crossing my fingers this would be a solid session, the lack of knee sleeves worried me especially.

warmup: nada

Low Bar Squats (Romaleos, closer stance, A2G, 105 second rests)

135 x 3
185 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

notes: I figured it would be easier on my knees if I went well below parallel, and I didn’t want to stress my hips out, so I brought my feet in a bit. I say A2G, but my butt was not ACTUALLY touching the ground… more like calves touching hamstrings. So it was as low as I was gonna go I kept the rests at 1 minute and 45 seconds (hello stopwatch) and the weight light and the reps low. The sets flew by and my knee felt great! Test successful!!

Leg Press (steep incline, long rests, RPE8)

3 plates x 10
5p x 10
7p x 10
9p x 10
9p x 10
9p x 10
9p x 10
9p x 10

notes: This leg press was steeper than 45 degrees, but not a vertical leg press. Definitely harder than the usual leg press I have used. I am guesstimating RPE8, it was a very soft 8. Went as low as I could until my low back was starting to leave the pad.

Hyperextensions (short rests)

15, 15, 15

Really happy I carried off a painfree leg day! Hooray