05/05/14 Legs
Super D set the hips
Foam roll everything
monster walk
Lying leg curls
12, 10, 8, 6
RDL
135x10
165x10
205x10
250x10
275x8
295x6
325x6
Used 45# plates working more of the top half of the range of motion. Focused on being explosive. I have a vid from the top set.
https://www.youtube.com/watch?v=l6xSkx3Eo1I&feature=youtu.be
After looking at it I think i could have sat back a tiny bit more. My head looks a little cranked, i think that's from the hoody, but that shouldn't be so bad either.
Anything else guys?
Narrow stance leg press super set with leg extensions
6px20 // 15
6p+25 x 15// 15
7p+25 x 10 // 15
8p x 8 // 15
the letter P represents the number of 45lb plates per side.
Focusing on slow eccentric, controlled concentric up to 3/4 lockout. Constant tension
The extensions were focused on the bottom half of the movement. Deep stretch, explode up to 3/4 lockout, slow negative.
Leg press ss leg extension
6p x 4 x 10 // 15
with thirty second quad stretches.
The leg press was done wide frog stance. bringing down to the safety pins, pausing on the pins, and exploding off of them.
Leg extensions were done with the top half of the movement, focusing on flexing the quads.
These 8 sets blew my quads up. It was painful.
Lunge
30# kb per arm x 10 steps per leg x 3 sets
Did these one leg at a time.