Week 3: Legs

Today we decided to switch the routine a bit, in order to follow through with my decision to tailor the workout towards optimizing my 3 main lifts. Instead of leg press, we did 4 sets of exaggerated lunges, to add some hypertrophy work on my quads, but also work on my hamstrings. Additionally, we switched leg extension with leg curl, just to really fatigue the hamstrings.

We had really been slacking on core work, so yesterday and today we ended the workout with a quick, but painful, ab routine, totalling 75 crunches in 5 different positions of 15 each. I can already feel myself getting stronger there, so we should be able to mix up the ab routine soon enough. Here is the breakdown:

Barbell squats:

• 135 x 10
• 135 x 10
• 135 x 10
• 275 x 4 (didn't realize I had increased this set last week, or I would have done 285)
• 305 x 4
• 325 x 4
• 335 x 4 +10lbs from last week
• 335 x 4 +10lbs from last week

Barbell lunges

• 70 x 10
• 80 x 10
• 90 x 10
• 70 x 10

Machine leg curl

• 120 x 10
• 130 x 10
• 130 x 10

Abs:

75 crunches

Final thoughts: At the rate I'm going with squats, at about a 10lb increase each week, I will be able to hit 405 for 1 rep with 20lb of buffer. Also, I am not accounting for the change of reps (I am hitting 4 reps, but only need to hit 1 of 405lb).  My chances are pretty good at this point. I love the stability I get with the weight belt. All in all, a great workout!