3-S Workout #14 - Legs (Less is More?)
The great overhead barbell pressing on Friday night not only gave me some delt soreness, but the abs are feeling it too. That exercise, since you have to keep the weight balanced, is a great core workout. Arriving at the gym mid Sunday afternoon, I was feeling the soreness and a little fatigue. I had to wait about half an hour for the squat rack so I passed the time by doing light warm-up sets on machines and jumping rope, plus I did 10 sets for abs. When I started I knew it was going to be tough today. But I was determined to go heavier than the last time I did squats for the Strength component of 3-S.
Squats: Bar x 10, 135×10, 225×6, 235×5, 245×4, 225×5. All reps Ass To The Ground, took maximum focus and effort for the heavy sets today. Happy to get them done, weight was up from the 225 I used before.
Size exercises were Leg Press: 500×10, 500×10, 500×10 and Lying Leg Curl: 70×12, 70×12.
Shock exercises were 2 Super Sets Leg Extensions/Lying Leg Curls and finished with a Double Drop Set of Leg Extensions (120×12, 70×12, 40×15).
That’s it, short and sweet too, I hope. Still hard to get my head around the fact that you don’t need a lot of sets for a great workout using the 3-S approach.
That’s one month of 3-S workouts under my belt. It’s been great so far, more to come!
November 1, 2009 at 5:12 pm
My leg workouts dont have many different exercises to them either. Intensity is the key.
November 2, 2009 at 8:33 am
Great workout.
November 2, 2009 at 12:24 pm
Nice job on the legs Tony. It does take a while to get over that less IS more, but when you’re done…you’re whipped. Keep on pushing!