Week 2: Legs

This workout felt a little stronger than last weeks, I think due in part to a lighter warm up. I usually start with one warm up set, one plate hanging each side to get the blood pumping. In an effort to conserve as much energy as possible for several short, heavy lifts, I have opted for a different routine. Three very light warm up sets of 10 reps (45lb bar > 85lb > 135lb). I can achieve a greater range of motion, get the blood pumping to my legs, and even if it's a placebo effect, it worked today.

Before I deliver the breakdown, I want to recall a conversation I had with a coworker last week. Mind you, I had only briefly interacted with him before this conversation. After some typical chit chat, the topic of lifting comes up. Turns out in his college glory days, this guy held his college's squat record, at 635lbs. I couldn't believe it (and Shemico, if you are reading this, I was and still am humbled by this achievement). I asked for as much advice as he was willing to give me, and here were his directions:

1. Plyometrics. Plyometrics. Plyometrics.
2. Protect your back with a strength belt.


That was the gist of it, and I have taken it to heart. I went out and bought a strength belt before today's lifts, and I credit it in part to my slight gains. I do have to incorporate a more rigorous plyo- circuit to my post workout, the gym is too crowded for the box jumps I was planning.

Breakdown and vid of my last 2 sets of squats follow:

Squats

• 45 x 10
• 85 x 10
• 135 x 10
• 285 x 4
• 305 x 4
• 325 x 4
• 325 x 4
• 325 x 4

Leg press

• 365 x 10
• 405 x 10
• 455 x 10
• 495 x 10
• 545 x 10

Leg extension

• 155 x 8
• 185 x 8
• 215 x 8

I really dislike the lack of hamstring work. I can tell my quads are much more strained and tense after these workouts. I may wait until week 5-8 to start incorporating leg curl, depends on how they feel. Seems strange to neglect them.