Day 18-Power Legs
The following 3 workouts follow a power lifting style workout that I used a few years ago that got me some great results. They’re also fairly quick and fun to do considering all the heavy weight you get to push around. So this workout consisted of thighs and calves, mainly focusing on squat strength. *Note that the powerlifting workouts focus on the big three: squats, bench press, and deadlifts.
So the workout starts off with some stretching and then further warm ups with leg extensions to help get the blood flowing around the knees. In fact, it was because of this workout that I now always warm up with leg extensions before any leg workout that I do.
After that its a few warm up sets of squats, slowly building up to my working sets. In this workout I go for 3 sets for 10, 6, 3 reps gradually building in weight, but staying under my working weight.
So when I got to my working sets I completed 3 sets for 6 reps at 255lbs. I was very pleased with my self in my ability to do this. It hasn’t been that long since getting back into squatting and I’m already back to where I was. Then came close stance and wide stance squats, which at this point were pretty difficult due to my lower back feeling to fatigue from the previous squats.
I completed 2 sets of each exercise with 195lbs. Then I moved into lying leg curls for 4 sets then moved to the leg press for 3 sets, which were surprisingly easier than I thought they would be. In fact, I’m considering an increase in weight for my next leg workout. Then back to leg curls for some lighter sets and finally moving on the calf raises both standing and seated.
Whats nice about this workout is that you move pretty quickly from exercise to exercise after you’ve completed the main focus of the workout (in this case squats). Many exercises only require 2 sets. I find this to be good for the mind as well, because I push a little bit harder, with more weight, knowing that I don’t need to conserve energy as much.
