Thursday, October 6, 2011

Training - Heavy Legs

Bodyweight - 237

Beltless Squats -
135 x 10
225 x 5
315 x 4
405 x 3
455 x 2
500 x 1
525 x 1
555 x 1

Hammer Strength Hacks -
2 plates per side x 8
3 pps x 8
4 pps x 8
5 pps x 4

Leg Ext - 4 sets of 20 (heavy)
1 legged squats - 2 x 20

Notes - Was really tired.  Bad night of sleep and a lot of personal stress this week.  Still an 80%er.


  1. Do you think front squats as the second exercise on heavy leg day is overboard on the squatting (not absolutely, but within the approach you wrote about)? I interpreted the intent was to do a heavy leg exercise but something that overloads the legs moreso than the whole "structure" (most of the suggestions seem "supported"). I've been trying to fit the pieces together one heavy leg day with just a barbell, rack, and adjustable DBs.

  2. No because unless you are a freak in the weirdest way you can't front squat as much as you can hack squat or leg press,etc. The point of heavy leg day is to overload with weight. Fronts are used on light leg day for the reason that no matter what, you're going to be using less weight than you could on squats, hacks, leg press, etc.

  3. Yeah that's what with next part; that front squats prob wouldn't work here. Figured I'd ask either way.

    I'll figure it out, shit ain't rocket science.

  4. Barbell hacks and even partial squats if you must or heavy box squats after that.