Tag Archive: leg press


13 April 2016

Work has been a huge drain on me lately, just nonstop, with the looming threat of a paycut approaching. I am stoic though. Gotta appear happy… for the kids.

Late night worktrout. Gonna try out the Inzer knee sleeves.

warmup: dorsiflexions, TKEs

Low Bar Squats (Romaleos, Inzer knees, long rests)

135 x 5
185 x 5
225 x 5
*belt on*
275 x 9
275 x 8
275 x 8

notes: the verdict on the knee sleeves? I like my neoprene SBDs better, but then again these days they are tight as a nun, and twice as hard to get into. (that’s one of those old school boys club jokes that felt out of fashion 20 years ago, lol)

But seriously, I would retighten them just for practice in between sets. If there is a size difference with your lower thigh, and the area below your knee (like with me), then its almost like the sleeve is too loose below my knee, and just perfect above my knee, so if it slips downwards at all, then it grows much looser very quickly. What I would really like is a tapered knee sleeve, but maybe that would have to be tailormade.

Front Squats (shoes, sleeves, short rests)

210 x 4
210 x 6
210 x 5

notes: these SUCKED. front squats grow exponentially harder as I go up in reps lol. It would be easier for me to do 280 x 1, then 135 x 10. If I ever get serious about conditioning, I should do these, lol.

So I was sitting there, sore knees from squats, considering whether to do more squats. I was debating switching to leg press, then it hit me like a lightning bolt!!! I can use the leg press to help train my deadlift… necessity truly is the mother of invention, LMAO. I was using paused squats to train the weak points of my squat, but its strongman season right now, and I don’t see any squat events coming up… so, better to hone my deadlift leg drive, which I DO see coming up at various events. Plus now I get more leg work done, as clearly the limiting factor on my squats is my core strength.

Leg Press (short rests, feet low on platform and in deadlift stance)

12 plates x 12
12p x 12
12p x 12

It was getting late now, so I split and came home.

20 March 2016

Trying our compression pants for the first time today. Uhhh… not terribly comfortable, lol. I hope they help my knees hold up.

no belt, no sleeves, just the squat shoes and those pants

Low Bar Squats (2-4 min rests, shoes)

135 x 7
185 x 7
225 x 7
255 x 9
255 x 10
255 x 11
255 x 7

notes: by the 4th set at 255, the knee was rather sore. So I tinkered with the workout a bit, turned squats into leg presses, and threw some strongman style cardio in at the end.

Leg Press (short rests, feet low and wide)

6 plates x 8
8p x 8
10p x 8
12p x 8

Paused Leg Press (short rests, feet high and wide, one second pause at the bottom)

10p x 15
10p x 10

notes: After the second set, I needed to go poop. Dammit. The struggle of taking the pants off and putting them back on meant I just wanted to go do my cardio and leave lol. so I took off the squat shoes and put on some street shoes.

Frame Carry (2 min rests)

190 x 65 ft
190 x 65 ft
280 x 65 ft
280 x 65 ft
370 x 65 ft
370 x 65 ft
420 x 30 ft

notes: grip was giving on my halfway through the 420 run

Nov 5, 2015

Ugh, sore today. Everything hurts, including things that should not be sore, like biceps and hamstrings.

Just before my workout, got a text that my dad had chest pains and went to the hospital. They are thousands of miles away, nothing for me to do but go to the gym but keep my phone handy for when they have news. I didn’t find out until hours later that he has bad pneumonia, but nothing more potentially fatal than that. He still has bad lungs, so pneumonia is serious, but it wasn’t an embolism or some cancer-related thing, so we will take pneumonia gladly.

All of this silence and waiting meant I had kind of a shit workout, but better than sitting at home staring at the ceiling.

warmup: rumble rolled upper back, mid back, IT bands, adductors, piriformis

Deadlifts (SABOs, 2 min rests)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
325 x 6 @RPE7
325 x 8 @RPE7
315 x 7 @RPE7
315 x 5 @RPE7

Good Mornings (2-3 min rests)

95 x 16
115 x 20
135 x 18
155 x 10

Calf Raises on the Leg Press (2 min rests)

4 (45 lb) plates x 40
8 plates x 30
12 plates x 17
12 plates x 24

notes: no one cares how much you leg press, bra. But I was told to do calf work on the leg press, so I did.

July 8, 9 2015

Life has been pretty crazy. Work blew up. 12, 14 hour days. Boss better have my raise ready.

I ended up not being able to go to the gym for 3 days! Insane. I would get home from work, lay in the dark for a few hours, decompressing, then go to bed for real.

But that has passed. So I decided to slowly ramp back up to 2 a day.

But this week is almost over and I want to start fresh next week. So the last few days of this week will be a random mash-up of workouts. Don’t expect them to make any sense.

July 8

only workout

warmup: foam roll upper back, foam roll each lat; foam roll armpits, side of lats; shoulder capsule stretch; 45 degree pec stretch; lat stretch; resistance band shoulder dislocations

Widegrip Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

prone leg curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rests)

bar + 2 plates x 20
+2p x 20

post: 15 min cardio

July 9

AM Workout

warmup: rumble rolled IT Bands, Adductors, Piriformis; Dorsiflexions; TKEs; straight leg heel raises

High Bar CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

notes: feels like I lost some speed

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10 p x 20
10 p x 20

Reverse Hyperextensions (30 sec rests)

12, 12, 12

DB Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

Cable Side Raise (strict, leaning, 30 sec)

2 plates x 10/10
2p x 10/10
2p x 10/10

PM Workout

warmup: none

my back feels pumped even with the low amount of weight I did yesterday! crazy

Superset Cable Curls and V Pushdowns (30 sec rest b/w supersets)

1 plate x 15 / 1 p x 15
2p x 15 / 2p x 15
3p x 15 / 3p x 15
4p x 15 / 4p x 15
5p x 15 / 5p x 15
6p x 7 / 6p x 15

notes: by the time I hit round 6 I couldn’t do strict curls any more, so meh

Prone Leg Curls (30 sec rests)

1p x 20
2p x 20
3p x 20
4p x 20

notes: think I do enough leg curls? haha

post: 15 min cardio

June 29, 2015

I TRIIIIED to do 2 a day! But work was being a fk’in ****. So my AM workout got interrupted a lot.

AM Workout

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretch

Widegrip Pulldowns (30 sec rests)

95 x 15
95 x 15

AAAAND, I got called away to work. 10 minutes later, I was back in the gym.

Prone Leg Curls (30 sec rests)

90 x 12
90 x 12
90 x 12

AAAANND, I was called away to work again. That kept me busy for the rest of the day. Bastards!

PM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; seated Piriformis stretch; Terminal Knee Extensions (TKE)

Highbar CAT Squats (2 min rests, SBDs, Romaleos)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: weight feels like it moves a little faster each week

How do I link clips from IG? or from FB? uploading it to Youtube is boring and slow

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10p x 20
12p x 20

I was going to do GHR… but my low back was still a bit stiff from my mishap on Saturday so I said F it. In the butt.

Prone Leg Curls (30-60 sec rests)

60 x 12
70 x 12
80 x 12
90 x 8

notes: different machine than the AM one. This one, the 90 was harder.

Assisted Neutral Grip Pullups (45 sec rests)

8, 8, 6

Weighted Carries: Frame for 20m (65 feet) (60 sec rests)

100 x 20m
190 x 20m
280 x 20m
280 x 20m
280 x 20m
280 x 20m
350 x 20m
190 x 20m

notes: I had been carrying 200 for a while, so I was doing 280 and that felt good so I went for 350, then did a backoff set. Good stuff! Counts as cardio.

June 22, 2015

Time for an experiment. Going to increase my frequency to a 2-a-day, 5 days per week scenario. Light stuff in the morning, mostly isolation and burn sets, real work in the evening. Need to stay disciplined with my warmup and mobility work as well, prioritize my naps and eat lots of food.

So yea, gonna turn up the juice and see what shakes loose. Who knows, I might not even make it through one week of this. We will see.

AM Workout

pre: foam rolled IT bands, adductors, piriformis, foam rolled armpits, upper and mid back, stretched my shoulder capsules

Prone Leg Curls (60 sec rests)
60 x 12
90 x 12
105 x 12

Widegrip Lat Pulldowns (30 sec rest)
85 x 15
85 x 15
85 x 15

notes: nice and strict, no lean. Felt some residual tightness in my shoulders.

Smith Machine Glute Bridges (45 sec rest)

bar + 90 x 20
+ 90 x 20

post: 15 min LISS

Did a full day of work. Came home and passed out on the couch for 90 min. Not off to a good start! Rushed to the gym, but now it was late, so I had no time to warmup, and had to keep my rests short, even for the compound stuff. Shit. Right into it.

PM Workout

CAT High Bar Squats (Romaleos, SBDs, 60 sec rest)
150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: Tried to keep my back tight by pulling the bar down into my traps. I wasn’t well warmed up, so these didn’t feel as explosive as I wanted.

Leg Press (feet high and wide, toes out, 60 sec rests)

8 plates x 20
x 20
x 20

Glute Ham Raise (30 sec rests)

6, 10, 9

notes: pretty sucky at these, but at least my form is improving

Assisted Neutral Grip Chinups (assisted for 1/3 BW, 30 sec rests)

8, 7, 5

notes: felt rather weak on these

Loaded Carry: Frame (60 sec rests, walk 50m/164ft, with 2 x 180 degree turns)

200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m

notes: a 60 sec rest was the sweet spot for me on these. 2 min rest last week seemed too easy, but with 60 seconds, I could barely get through them without dropping it. Cool.

June 15, 2015

Weekend kinda sucked. But I got lots of rest. Back to it.

High Bar Squats (CAT, 2 min rests on working sets, Oly shoes, knee sleeves)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: More CAT Squats. I think my calves are growing, my SBDs barely fit over my calves now, dammit.

Leg Press (2 min rests, feet high and wide, toes pointing out)

8 plates x 20
8 p x 20
8 p x 20

notes: it was crazy humid in the city today. I was dripping sweat by this point.

Glute Ham Raise (30 sec rests)

10, 8, 4

notes: I lowered the rest and made these as strict and controlled as I could. As a result, I could barely do any, lol. Also, my quads were pumped from the last 2 movements, and were getting crushed against the pads, it hurt!

Assisted Neutral Grip Pullups (assisted for 1/3 BW, 30 sec rests)

10, 8, 7

notes: rests low, much tiredness.

Farmers Walks : walk 20m, turn 180, walk 20m, turn 180, walk 10m (2 min rests)

190 lb frame x 6 sets

notes: Holee fukk, a frame is SO MUCH EASIER than the equivalent in dumbbells. Last week, 3 minutes rest felt like just enough. This week, 2 minutes almost felt like too much. If you hate metric, I walked approx. 164 feet per set. Forearms were pumped!

that counted as cardio, so I went home after.

June 8, 2015

Sleep was bad Sunday night, so I was a mess at work. When I left work, I immediately had to head home and rest, then headed back out for the gym. It was going to have to be an evening workout.

Anyhow, routine changes up a bit now.

High Bar Squats (CAT, 2 min rests on working sets, Oly shoes, knee sleeves)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: These were CAT squats, meaning go down controlled, but drive up fast, even to the point where the bar rattles at the top. Try to squat up through the ceiling. Hoping this will help me learn to power through my sticking points.

Leg Press (2 min rests, feet high and wide, toes pointing out)

8 plates x 20
8 p x 20
8 p x 20

Glute Ham Raise (60 sec rests)

12, 12, 12

Assisted Neutral Grip Pullups (assisted for 1/3 BW, 90 sec rests)

8, 10, 8

Farmers Walks : walk 20m, turn 180, walk 20m, turn 180, walk 10m (3 min rests)

100 lb DBs x 4 sets

notes: I tried a 2 min rest, and my grip was just shot. I had to up it to 3 min on subsequent sets.

I was actually supposed to do 6 sets of farmers walks, but I realized I had a massage across town in 25 min! Shit!! It had totally slipped my mind. I stayed in my gym clothes and rushed out to get there, made it barely in time.

What isn’t being communicated is that the gym was hot, maybe my pwo was kicking my butt, but I was POURING sweat by the time I got to the leg press. I was dying pretty much the whole workout.

April 29, 2015

Front Squats (2 min rests, romaleos, knee sleeves)

bar x 5
95 x 3
135 x 3
*belt on*
185 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5
135 x 3
*belt on*
225 x 3
235 x 12
235 x 12
235 x 12

notes: High reps felt good! I was worried it was going to destroy me, but not too bad, all things considered.

Deficit Stiff-Legged Deadlifts (Romaleos, long rests)

95 x 10
95 x 10
95 x 10

notes: I quickly found out my low back was REKT. I could barely get through these 3 sets, even with intense focus on the hams and lots of low back stretches in between sets.

After this, I decided to modify my assistance work and make it pretty much machines for the legs. Take a nap, low back. You earned it.

Leg Press (2-3 min rest, narrow stance, feet high)

8 plates x 15
12 plates x 12
12p x 15
12p x 15

notes: These made my quads pretty tired!

Superset Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 100 x 10
90 x 10 / 90 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10

notes: My legs were pretty beat, so I had to work to find a weight that enabled me to get in a good contraction. Once I hit 80, I also threw in some long iso-holds on peak contraction for the quads. As long as I could hold it on the last rep before lowering the weight. Saw chick ‘mirin, so I made sure to pull up the shorts on the extensions so she could see the quads work

I also played around a bit with where my toes pointed from set to set, to hit different parts of the muscle.

post-workout: 15 min LISS on the elliptical

Good workout! I am pretty beat up right now.

Apr 22, 2015

Sumo Deadlifts (2-3 min rests, sockfeet)

bar x 5
135 x 5
*belt on*
225 x 3
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2

notes: getting better with speed off the floor. I think part of the problem on Wednesday was I was dropping my hips too low at the start.

Front Squats (romaleos, knee sleeves, 2-3 min rest)

bar x 5 long pauses at the bottom
135 x 3
*belt on*
185 x 6
185 x 3
135 x 12

notes: not too pleased. mathematically, I was aiming for a set of 12 with 185. But my core was fading fast. I don’t want to practice ****ty reps, so I stopped and did a second set, and it was even worse. So I dropped the weight and repped it out.

My weaknesses seemed clear, hammies and core, so that informs my assistance.

Deficit Stiff-Legged Deadlifts (sock feet, slow negs, 2 min rest)

95 x 10
95 x 10
95 x 10

notes: with the 25 plates on it, I was able to go as deep as I could handle with stiff-legged. So I kept them slow and worked that range.

Hex Bar Deadlifts (sock feet, explosive reps, 1-2 min rest)

200 x 6
200 x 6
200 x 6

notes: repped these out with a little explosiveness, occasionally to hold at the top and throw my shoulders back and squeeze my back. felt good.

Good Mornings (1-2 min rest)

bar x 15
95 x 15
115 x 15

notes: workin ze core

Leg Press (2-3 min rest, narrow stance, feet high)

6 plates x 15
8 plates x 15
10 plates x 15
12 plates x 15

notes: I have gutfat and big thighs, so I am always nervous I didn’t go deep enough, so I bring it down until I feel the thigh shift my floating rib. If I go deeper than that, my butt tends to lift off the platform, which is no bueno.

The workout had taken a while at that point, so I packed it in and came home.