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Old 01-29-2013, 05:17 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,774

Experimented with some leg curls prior to squats. John Meadows has recommended them for 2 reasons:
1. The hamstring pump actually brings some more stability to the squat
2. Hamstrings are often neglected and to look like a bodybuilder, it is best to give them some priority to help hypertrophy them

Having had some issues in the past with squatting, any possible additional stability sounds good, plus I DEFINITELY need more hamstring mass, I have absolutely no "hang" to my hamstrings. So today I added 3 sets of 20 prior to my squats. However, these weren't easy 20 rep sets, the last 5 reps on each of these sets were pretty intense.

I must say, I was pleasantly suprised, the leg curls didn't take away from my squat strength at all and in fact, I could feel the additional stability from the little pump I had going on. This is a tool I will be keeping in my tool box.

Tuesday - Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
240, 250, 260, 270x3
251x8 extended set, pauses at top when necessary
191x6 - last rep paused on the hole on these sets, slow negative as well
190x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
132.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Leg Curl (plus 1 Chain = 25 pounds)
25x8, 20x5, 15x4, 10x4 drop set

Somersault Squats
BW to failure, 2 sets

* Huge overall leg pump, hard to walk up the stairs from my basement after this one!

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-29-2013 at 05:19 PM.
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