After a rather long 3 weeks away with very little training I got back late last night. With this amount of time away from a routine I was craving gym time and what could be more prevalent then kicking it off with a late night leg work out!
Now I normally stay away from training late, it's just never felt like the best time to train but last night was an exception to this. I always hit my legs with high volume beginning with back/front squat. Last night however I changed my squat slightly on advice from a video I had seen from Bradley Martyn, opting for a much closer, narrow back squat. This takes the stress away from the hamstrings and more onto the quads much like a front squat but allows for a heavier weight to be lifted. I went high volume with 8 sets of 12-15 reps, increasing weight over each set, hitting 125kg in the last set.
Post these squats my legs were pretty much on fire but I moved onto hamstrings through variations of curls. 8 sets of 15 reps, focusing on the contraction and forcing blood into the muscle. This was very similar with leg extensions which I finished the workout off, super setting with weighted lunges. With the extensions pause at the top of the movement, when the leg is fully contracted. Dropset on each set really pushed my legs to the limited. A little finisher with tabata jump squats for 8 minutes. This is so simple but after all of the volume above was a killer.
1) Back Squat, warming up to 8 sets 12-15 reps.
2) Leg Curl 8 sets 15 reps
3) Leg Extension drops sets, 12 reps each, weighted lunges 12 reps each leg. 6 sets.
4) Tabata Jump squats for 8 minutes.
My legs were totally busted after this workout, a fab workout. Needed a good foam roll out an stretch after this workout and they're hurting a lot this morning. Give the narrow squats a go, really worth it.
Good luck
Jack
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