Tag Archive: quadriceps


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

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.

8 Aug 2016

Some days, life is kicking your ass, and just getting to the gym is a challenge.

By the time I got to the gym, I only had an hour and a bit before they shut down for a massive weekly cleaning. So I had to be in and out fairly fast.

warmup: no time! lol

Low Bar Squats (Romaleos, knee sleeve, 2 min rests)

135 x 5
185 x 3
225 x 2
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 7 @RPE8

notes: damn my endurance sucks, I cant high rep squirts for shit

Superset: Leg Extensions & Single Leg Curl Machine

120 x 15 / 60 x 10 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg

notes: damn, those single leg curls were harder than I thought! Or I am a wimp.

2 August 2016

I was a super lazy shit during the long weekend. First day back in the gym tonight.

warmup: took long breaks in between my warmup sets to stretch out my low back and my hips.

Deadlifts (long breaks, SABOs, no belt)

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
340 x 1
360 x 9

notes: on my AMRAP set, I had a 10th in me, but I felt my form was slipping and I was having problems at lock out. So I moved on to block pulls so I could squeeze my glutes. The no belt phase continues. Pretty happy with how I am doing no belt actually.

4 inch block pulls (long rests, SABOs, no belt)

315 x 6
315 x 10
315 x 8

notes: I normally do 3 inch blocks, but I realized that strongman comps (in my area) often use a 14 inch deadlift. So if all we have are 3 inch and 4 inch blocks, 4 inch blocks would be closer an approximation to a 14 inch height deadlift (the 45s are about 8.75). It actually made it harder, I didn’t get my form right on the first set, but corrected it later on. I might end up looking for an extra inch in the future, stack a plate under the block or something.

SSB Good Mornings (short rests)

160 x 8
210 x 8
260 x 4

notes: ended up going heavier than planned. they felt good actually! I would have done more reps on the third set, but the people checking my form noticed a big imbalance in my shoulder, so I just racked it and moved on.

I wanted to do leg press, but lots of big lifters were in the strongman gym, and I didn’t want to look like that douche who throws 18 plates on the leg press when I cant squat 450 (they know what I can squat), so I just did leg extensions.

Leg Extensions (short rests)

150 x 10
165 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

notes: hard to go heavy or high rep on these, my knee doesn’t like them. so I found a sweet spot and stayed there.

28 July 2016

Shutup bad knee, time to squat.

warmup: stretched out my low back in between light sets

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

135 x 5
175 x 4
210 x 3
245 x 2
265 x 1
280 x 8

notes: decided to keep it beltless. knee wasn’t feeling too bad.

SSB Squats (small diameter plates, medium rests, shoes, sleeves, no belt)

140 x 8
140 x 7
140 x 8
140 x 8

prone leg curls (short rests)

130 x 12
130 x 12
130 x 12

After this, I was still feeling froggy, so I decided to test my grip.

Rolling Thunder (short rests, narrow stance)

55 x 3 per side
80 x 2/2
105 x 1/1
130 x 1/1
145 x FAIL/1 Weight PR!
155 x FAIL/1 Weight PR!

Right hand stronger than my left. 155 is a huge PR for me though!!

22 July 2016

I had to work late on Thursday, so I moved Deadlifts to Friday. I still want to get in some decent strongman work Saturday morning though, so Friday night assistance was made relatively simple and nontaxing.

Empty gym to myself.

warmup: light deadlift reps and stretched out my low back

Deadlifts (no belt, SABO shoes, 2 min rests)

135 x 3
185 x 3
225 x 3
275 x 2
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

notes: officially not cardio, love it

T-Bar Rows (elbows high, brief squeeze at the top)

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

SSB Good Mornings (short rests, small diameter plates, brief pause at the bottom)

140 x 8
140 x 8
140 x 8

notes: getting much easier, I think the diameter of the plates makes a real difference

Seated Leg Extensions (short rests)

120 x 15
135 x 15
150 x 15
150 x 15
150 x 15

19 July 2016

late afternoon strongman gym workout

Low Bar Squats (shoes, knee sleeves, no belt, 2 min rests)

135 x 3
185 x 2
225 x 1
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

notes: this did not wind me. clearly somewhere between reps 3 and 5, my body turns squats into cardio

SSB Squats (medium rests, shoes, knee sleeves)

120 x 8
120 x 8
120 x 8
120 x 8

notes: keeping the weight low and getting comfortable on form. for now.

Prone Leg Curls (short rests)

120 x 12
120 x 12
120 x 12

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.

12 May 2016

Relatively easy night planned.

warmup: prone spinal twists

Trap Bar Deadlifts

265 x 4
315 x 3
355 x 3
*straps*
405 x 3
455 x 3
*belt on*
455 x 3

notes: I tried one heavy set without belt, which went ok.

then some knee rehab shit

leg extensions

90 x 15
90 x 15
120 x 15

KB Swings

24 kg KB for 100 total swings

Superset BW Glute Bridges and Leg Raises

100 total bridges and 50 total raises

Intensity not super high tonight, just couldn’t get too worked up. Did some trap DLs and that was most of my GAF factor right there, haha

26 April 2016

So the plan for lower body days for now is to test out what hurts the knee and what doesn’t hurt, and to spend more time on the fundamentals. Work them glutes.

Late morning office workout of sadness.

warmup: cried over no more squats, for a while… for a while

Superset: Smith Machine Squats & Prone Leg Curls (knee sleeves)

2 plate squats x 6 / 90 x 12
4 plates x 5 / 90 x 12

notes: at this point, the knee hurt, so screw you smith machine

Superset: KB Swings & Good Mornings & BW Glute Bridges

30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges

It wasn’t a workout, but I like the idea of the fundamentals: 100 KB swings & some kind of glute movement at least 100 times. Food for thought for the future. The low weight GMs were just to stretch the hams while keeping the core active.

After that I headed back to work.