Great workout, it kicked my ***. It was a different kind of workout for me. I only changed weights on two exercises - squats and seated calf raises. All the other exercises I kept the same weight throughout.
Squats (warm-up) - 2 sets (12/12). Stretch a little in between to loosen up.
Squats - 3 sets (5/5/5+). Keeping with the 5/3/1 program, your first, second and third sets should be 65%, 75% and 85% of your max. On the third set, you must do a minimum of 5, but go as far as you can. I did 7 reps.
Leg Press - 5 sets (15/15/15/15/15). I thought I went heavier than I should have at first. But after the first set I got in the groove.
Leg Curl - 5 sets (10/10/10/10/10).
Leg Extension - 5 sets (10/10/10/10/10).
Seated Calf Raises superset with Static Barbell Lunges - 5 sets (25/20/15/10/10 and 12/12/12/12/12). Add weight each set of calf raises, but don't overload the weight to the point where you are just bouncing it. For the lunges, clean and jerk the weight from the floor to the back of your head, get in the lunge position and do 12 on each leg. I set a mat in between my feet so I can touch my knee to the floor. Honestly, this was the toughest part of the workout.
Hack Machine Calf Raises - 5 sets (25/25/25/25/25).
I also did 30-minutes on the elliptical this morning.
Joe "Yu Yevon" King