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Old 09-09-2013, 04:39 PM
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Originally Posted by Commander View Post
This leg workout was unreal, 281 for the Rep and Volume PR was smooth. Not going to say it was easy, but all quality reps. Everything just felt great the entire workout.

Monday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310x1
281x8, 7, 6 - Rep PR and volume
246x6+4 rest pause
223x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
163x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
163 x same format as previous set, but started at 4 reps

Leg Curl
30 + Chain x 15, 15, 11
25 + Chain x 11, drop 20 + Chain x partials + iso-hold

ss w/

Somersault Squats
BWx15, 3 sets
Quote above was June 16th of this year. It was when my bodyweight was the same as it is now.

I decided since my strength took a hit, I would essentially deload to the weight/reps I was hitting at this bodyweight and work back up.

I added a bit of weight on the back off sets to still feel like I am making some progress.

Monday - Legs

Leg Curl Warmup
250 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, 290 (add belt), 310x1
281x8, 7, 6
251x6+4 rest pause (5 more than June 16th)
226x6+4 rest pause (2.5 more than June 16th)

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
170x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
120x12, constant tension/no lockout

Bodyweight Squats - constant tension/no lockout
BWx27

Leg Curl - goal is 5 sets, I was able to get in 6
25 + Chain x 8, 3 sets
20 + Chain x 8, 1 set
15 + Chain x 8, 2 sets

* Goal to focus more on hamstrings, added 1 more set before squats (4 vs. 3) and made it a point to get in at least 5 sets at the end of the workout.
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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
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