Sunday, April 22, 2012

Training - Big workout Lowerbody

Speed Skater Squats -
at least 7 sets.......bodyweight x 10 for a ton, then with 80 pounds for a fuck ton sets of 10

High Bar Pause Squats -
225x3
315x3,3,3
365x3,3,3
strip set - 315x5 -> 225x5 paused

Calf Stairs - whole set of basement stairs for a set of 10 single leg on each step

Notes - The high bar pause squats don't hurt really sooooo, I am going to be doing this however I can't imagine I will go heavier than 365.  I also like fatiguing the quads before I get started so the pause squats are harder.

Pretty happy to find a winning combination for squats right now.

9 comments:

  1. Paul what do you recommend for someone trying to get bigger stronger legs without being able to squat/Deadlift?
    -nick

    ReplyDelete
    Replies
    1. Well the deadlift isn't really a leg builder.

      Why can't you do squats?

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  2. cant squat because i train in my garage and i currently dont have a rack. had a mishap with my attempt to squat of a stack of bins. im looking to getting a rack but o dont have the space/money at the moment. i have a barbell, dumbbell handles, and lots of weight.
    thanks,
    -nick

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    Replies
    1. Barbell hack squats, where you put the bar behind you, and do a deadlift. Try those. They can be awkward.

      Also 1 legged squats holding heavy db's.

      Tons of lunges.

      You can also do high rep squats with whatever you can clean onto your shoulders.

      Lots of options.

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  3. Hey Paul, quick question:

    Speed Skater Squats, any reason you do these rather than Bulgarian Splitsquats (If I'm understanding the videos correctly, SSS is basically a one-and-half rep BSS)? Just for variety?

    Thanks!

    Henrik.

    ReplyDelete
    Replies
    1. I think they are the same actually. Speed skater squats to me are nothing more than elevated 1 legged squats.

      Delete
    2. Oh, okay. That's just what I call a BSS; didn't know the other so I just saw what Joe DeFranco teaches. Looked odd.

      Thanks.

      Delete
  4. Will defo look into this since I'm recovering from a Patellar tendinitis.

    I had a question paul, I've been enjoying the old big15 template for a while. What do you think about adding the 50% sets to the original template?

    ReplyDelete
    Replies
    1. Should be fine. That's what is going to happen in the new big-15.

      Delete