Thursday, September 22, 2011

Training - Legs Heavy

Bodyweight - 236

Squats - no belt no wraps
bar x 20
135 x 5
225 x 4
315 x 3
405 x 2
500 x 1
550 x 1
565 x 1

Hammer Hack Squat -
2 plates x 8
3 plates x 8
4 plates x 8
5 plates x 1 (VMO felt a little weird, and it's the same one I tore at the last meet so I just shut it down here)

1-legged squats - 3 sets of 20, bodyweight only
Adductor Machine - 255 x 3 sets of 10
Standing Calf - 230 x 2 sets of 10

Notes - Looks like a lot of work but I was done in less than an hour.  Felt really solid tonight.  This was def an 80% session and a nice one at that.  Don't know where the extra 4 pounds came from, I actually ate less today because my stomach was kinda upset for some reason.


  1. love those 80 %'er's.

    i have a quick question for u;

    on the Chaos&Pain blog u have a link to , which i dont know if u ever read any of his shit or not, but his theory on adding muscle mass pretty much goes against every traditional thing ive ever studied on the matter. such as:

    lifting heavy for low reps WILL in fact increase muscle mass, versus lifting medium for high reps. such as in straight out strength training. he often advocates the use of singles for mass and double and triples?

    rep schemes like 10x3 instead of 5 x 3 or even 5 x5.

    as far as i can gather thats on the big lifts,

    what do u think about all that? not trying to start a blog flame war but im just curious as as to what u think . i realize all people are different and respond different to different training and frequency as he also hits it 6 days a week in lifting alone, NO CARDIO.

    looking for some insight,



  2. I like Jamie's stuff a lot. He goes about approaching a lot of the same ideas I have but with a different style of training. Jamie can expound more on it, but he rests very little between his singles and triples. On his non heavy days he does a lot of circuit style stuff non-stop with no rest for 20-30 minutes at a time. If that's not conditioning I don't know what is.

    Point is, like a lot of things in life and training there's more than 1 way to skin a cat. Jamie makes his stuff work for him, and work well. I highly encourage people to look at his methods objectively and figure out if it's something that want to buy into and give a shot.

  3. thanks for the fast response.

    duly noted.


  4. J,

    Different people have different opinions. The answer to your question has been posted a million times throughout this blog, including recently.

  5. hey while im thinking on it, what are your thoughts on training heavy 6 days a week such as:

    mond-push/ pull heavy
    tues- legs heavy
    wednes- push /pull heavy
    thurs- legs heavy
    friday- push / pull heavy
    sat-legs heavy

    u think that is too much to stimulaate growth even with adequate sleep/ calories, supps etc?


  6. J

    Jamie's stuff is also higher frequency than normal so when you look at weekly volume it's actually fairly similar. It's just a case of working out whether higher or lower frequency works better for you. Took me too long to realise that I do well with higher frequency.

    Your template is almost identical to what I am doing now, for me it has been working exceptionally well. I'm assuming by 'pull' you mean back work and not deadlifting. This is what I do:

    Mon - 5 x 3 squats (65% 1 RM). Bench. Back work to balance + light pushdowns if I feel like it)
    Tues - Squat (to a daily 1 RM) + volume. 5 x 5 deadlift with 50% 1 RM (varying grip widths). Leg curls and abs.
    Wednesday - Same as Monday but with military instead.
    Thursday - Heavy deads (up to what I feel like, if I feel shit I'll keep it lighter). Squats (upto 1 rm or just some volume work). Leg curls and abs.
    Friday - Same as Monday but with close grip bench.
    Saturday - same as Tuesday.

    It is brutal and you will run yourself into the ground in terms of motivation so you will need a good work ethic, deload (sleep and eat more) when your strength starts to drop off and you will be fine (maybe).

  7. Jez,

    I See what you are saying . I do also feel like i respond Better to higher frequency. If i dont keep frequency high I feel like ive done ZERO all week.

    Programs ARE very similar. Thanks for the response mate.