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Legs – 27th July 2014

Sean LerwillI must admit to being a little nervous before yesterday’s leg session. One, I was tired having been woken up early thanks to the neighbours putting a screaming child into the car while they loaded it for 20mins, and two (and more importantly) I knew it was going to be a “non talker” (not able to speak after performing a set).

Anyway, myself Kate and Rani headed to the gym to train in a trio and attempt the session which looked like:

Warm-up: hip and knee mobility, leg swings, deep squats, back mobilisation and light squats slowly building weight.

  • 1a. Pause squats. 8-12reps. 4220 tempo. 3sets.
  • 1b. barbell glute bridge on bench. 8-12reps. 2020 tempo. 3sets
  • 2. Pause squats. 8-12reps. 4220 tempo. 1set with 2 x rest/pause sets to failure with 10sec rests.
  • 3a. Barbell jump squats. 8-12reps. 30X0 tempo. 3sets.
  • 3b. Front squats. 8-12reps. 3020 tempo. 3sets.
  • 4. Barbell jump squats. 8-12reps. 30X0 tempo. 1set with 2 x rest/pause sets to failure with 10sec rests.
  • 5. Leg ext. 8-12reps. 30X0 tempo. 3sets, last set with 2 x dropsets to failure (20% drop each time).
  • 6. Single leg leg press. 8-12reps. 3030 tempo. 3sets each leg.

I can feel the DOMS creeping in, especially to the glutes and quads. Cheeky session and a real challenge to keep the front squat the same weight as the jump squats.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

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