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2/17/2014 4:50:52 PM - Mark Dugdale
Legs 2.15.14

Today was the third leg workout in the past six days. The reason is that for about a week I’ve been kicking around the idea of ramping up my training frequency from 7 workouts per week to 12. After much discussion with my coach, John Meadows, including input from Tim Patterson and Christian Thibaudeau I’ve actually settled on a 13 workout/week training split.

I was always targeting to compete this coming May, but decided upon the Mozolani Pro (Slovakia) and BodyPower (UK) which pushed the timetable up a bit. I figured if I took my workouts from 4 to 7 in 2013; why not take them to 13 in 2014? Perhaps I will achieve even better conditioning while remaining anabolic with the exclusion of cardio.

All said I had to move my primary leg workout from Monday evening to Saturday morning. Here is what this leg workout as part of John Meadow’s Executioner program looked like…



Lying Leg Curls

These didn’t count as sets as they were all performed as warm-ups. I did 6 sets of 15 reps with 65lbs.

Barbell Squats

Set 1 x 10 reps with 135lbs (warm-up)
Set 2 x 10 reps with 185lbs (warm-up)
Set 3 x 10 reps with 225lbs (warm-up)
Set 4 x 8 reps with 225lbs + 2 chains each side (warm-up)
Set 5 x 8 reps with 225lbs + 3 chains each side (warm-up)
Set 6 x 8 reps with 225lbs + 4 chains each side
Set 7 x 8 reps with 245lbs + 4 chains each side
Set 8 x 8 reps with 265lbs + 4 chains each side

*The key here is to train explosively. This is partially why I love adding chains because it forces you to drive hard all the way through the concentric portion of the exercise. I kept adding chains and/or weight until my speed was severally compromised.

Here are the chains I used: Pair of 5/8 Chains

This makes attaching them super-easy: EZ Squat - Bench Strap Loader (Pair)

Hack Squats

This is a technique that Tom Platz introduced to John, and now I get to try it. Form is incredibly important to really target the quads while ensuring you don’t injure yourself. I probably could have gone slightly higher in weight, but erred on the side of caution. The key is to place your feet low on the hack platform, heels together, toes pointed out a bit and literally perform the reps on the balls of your feet.

Set 1 x 20 reps with just the weight of the machine
Set 2 x 20 reps with 10lbs on each side
Set 3 x 30 reps with 20lbs on each side + 5-second isotension hold
Set 4 x 30 reps with 30lbs on each side + 5-second isotension hold

*Control the weight on your decent and do not lock out at the top. Once you reach 30 reps, go down a little and have your training partner add resistance while you hold the weight for 5 seconds.

Here is my set 3 of 4:



Leg Extensions

Set 1 x 20 reps with 175lbs
Set 2 x 20 reps + 5 forced reps + 10-second isohold with 175lbs
Set 3 x 20 reps + 5 forced reps + 10-second isohold with 175lbs

*On set 1 hold the weight for a split second in the contracted position on each rep. On sets 2 and 3 just pump them out until you fail around 20 reps, then have your training partner help you get another 5 forces reps and finish with an isohold for about 10 seconds with the weight about 1/3 from the bottom and your partner adding resistance. These will burn like fire!



Lying Leg Curls

Yeah, now back to lying leg curls for the real sets.

Set 1 x 15 reps with 95lbs
Set 2 x 15 reps with 95lbs + 5 forced reps and 10-second isohold
Set 3 x 15 reps with 95lbs + 5 forced reps and 10-second isohold

*The first set is should be with perfect form. Sets 2 and 3 have your partner forced about 5 reps after failure and then do an isohold about 1/3 from the stretched position.

That concluded this leg workout!




Train hard,
Mark Dugdale


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