Tag Archive: legs


22 Sept 2016

ugghhhh… 3 days in a row is kickin my butt. nvragain. everything hurts now, but added to the mix today was sore pecs (which is actually a pleasant feeling), and for some reason the soreness extends down the sides of my ribs. Walking mess.

warmup: passed out and had a 15 min nap while trying to stretch, LOL. the PWO did nothing!

Low Bar Squats (speed work, short rests, Romaleos, knee sleeves)

135 x 3
225 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

notes: for the speed component, I did CAT squats for the first few sets as I warmed up (slow down, explosive up), and then about halfway through I could just work through them quite quickly. kept the rests down to about 60 seconds.

SSB Squats (shoes, sleeves, long rest)

210 x 5
210 x 5

notes: took a few pauses at the bottom on these

Box Deadlifts (medium rests, constant tension)

190 x 8
190 x 8
190 x 8

notes: back was sore still, so I kept it light and didn’t let the bar touch the ground, just kept the tension on the hamstring.

Yoke Walk (medium rests)

340 for 30 feet
340 for 30 ft
520 for 30 ft
520 for 30 ft
560 for 30 ft
560 for 30 ft

notes: I was a sweaty mess by now. It wasn’t just me, others remarked the humidity was up in the gym.

Prone Leg Curls (short rests)

130 x 15
130 x 15
130 x 15

Hyperextensions (short rests)

12, 12, 12, 12

notes: focused on the glute activation

Inverted Rows (short rests)

10, 10, 10

And then I had to walk for a bit to get home, and got caught in a rainstorm. Got dumped on for 10 min like a total asshole. LOL. Totally worn out now, I have earned my rest day tomorrow.

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.

15 Sept 2016

I can’t really explain the past day. I couldn’t sleep all night. Constipated. No sleep. woke up feeling HORRIBLY exhausted.

I decided to dial down my calories for the day and just reset my system, took some fibre pills. went to work. eating a little, but much less. finally midway through the morning, I desecrated the office restroom with my unholiness. I smote the mountainside with ruin. I felt a bit better once the GI levee had broke. Still kept food low, kept trying to reset. Was so tired though that I was falling asleep at my desk all afternoon.

I got this weird fascination in my head to come back and do squats a second time this week, and to go for that PR I wanted on Monday.

I walked into the gym, eyes aching in the light, with gas like a horror movie. Gym all to myself. Stomach empty. Popped a can of Monster. Decided to work up to one moderately heavy set. If the bar stopped moving fast, I would stop.

warmup: stretched out my low back

Low Bar Squats (long rests, Romaleos, knee sleeves)

180 x 5
215 x 3
255 x 2
270 x 1
290 x 1
310 x 1
325 x 7 No Wraps Rep PR!!

notes: success!! finally. To be totally honest, I was completely light-headed on that 7th rep. I was growling and grunting through the set as my energy was tanking, and after the 6th rep I felt light-headed. I probably should have stopped, but the PR was so enticing and the bar was moving fast, so F it.

I stayed wobbly after, so I decided to cut the assistance work in half, and went straight to leg curls.

Prone Leg Curls (short rests)

160 x 8
160 x 8
160 x 8

Then I came home to eat some food and drink lots of water

12 Sept 2016

Strongman gym all to myself. Just there, doin ma squats… and who do you think walks in? Magnus Ver Magnusson!! One of the alltime strongman greats. He was there to talk with the owner of the gym, and I have met him a few times now, but it is always a thrill for me

So… I needed to mark the occasion with a PR. I just HAD TO

Low Bar Squats (3ish minute rests, knee sleeves, Romaleos)

135 x 3
185 x 3
225 x 3
275 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 6 @RPE7.5

notes: ok, no PR there, but I had another trick up my sleeve.

SSB Squats (3ish min rests, sleeves, shoes)

160 x 4
230 x 4
240 x 4
250 x 4
260 x 4 Rep PR!!
270 x 4 Rep PR!!

notes: I didn’t want to be greedy, so I moved on.

Prone Leg Curls (short rests)

150 x 10
150 x 10
150 x 10

And that was it! Knee feeling good, so I am happy.

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

1 Sept 2016

My triumphant return to the gym.

 

Low Bar Squats (Romaleos, knee sleeves, no belt)

135 x 3
185 x 3
225 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 8

notes: knee was feeling good! hooray! AMRAP’ed the last set. automatic cardio

SSB Squats (Romaleos, sleeves, no belt)

70 x 3
160 x 3
210 x 3
260 x 3
260 x 3

notes: my SSB Squat is about on par with my front squats. which is roughly what I expected. hits the quads the same, works the back as opposed to the abs though.

Prone Leg Curls

130 x 10
140 x 10
140 x 10

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

24 Aug 2016

I had squats today, but my knees hurt. Even my good knee felt twisted. I decided I would take a long warmup, long rests, find a stance that felt good, and go for one heavy set. Scrap the assistance squats, and do some isolation. Like a big puss.

Low Bar Squats (Romaleos, knee sleeves, no belt, long rests)

135 x 3
180 x 5
215 x 3
250 x 2
270 x 1
285 x 1
305 x 6

notes: once I warmed up, it felt a bit better, but I didn’t want to push it.

Assisted Pullups (resistance band assist, 90 sec rests)

7, 7, 7, 9

notes: damn, I have gotten too round. these pullups felt harsh. better drop some lbs.

Leg Extensions (short rests)

90 x 18
100 x 18
100 x 18

Prone Leg Curls (short rests)

90 x 18
90 x 18
90 x 18

notes: my bum hurts now. damn you prone curls.

Happy I was able to salvage a session that had a rocky start.

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.