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9/15/2014 1:21:04 PM - Mark Dugdale
Legs 9.13.14

This is the leg workout that I did last Saturday; exactly one week out from the 212 Olympia. It was designed as a primary leg workout by my coach John Meadows; however, I modified it a bit in light of my upcoming competition. Here is what I did…



Seated Leg Curls Superset w/Forward Prowler Push

Back to my hated unilateral seated leg curl machine, ha! As mentioned previously this is the only seated leg curl machine available at Gold’s Gym. Weight listed is for each leg as they are independent. The seated leg curls are as prescribed by John, but the Prowler is my addition.

Here is the Prowler I used: Prowler: Front Load Prowler® with Drive Pad

Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 12 reps with 55lbs (warm-up)
Set 3 x 10 reps with 60lbs (warm-up)
Set 4 x 10 reps with 70lbs -> Forward Prowler Push (25 yards) w/200lbs added
Set 5 x 10 reps with 75lbs -> Forward Prowler Push (25 yards) w/200lbs added
Set 6 x 10 (rest-pause) reps with 75lbs -> Forward Prowler Push (25 yards) w/200lbs added

*The key here is to perform several warm-ups, then do sets of 10 reps superset with the Prowler. On the third set of curls do rest-pause style reps, meaning allow your leg to extend completely and hamstring to relax for a split second before curling and flexing hard in the contracted position. Push the Prowler with the drive pads set to the lowest position and move at a walking pace taking long strides.

Leg Extensions Superset w/Backwards Prowler Push

Set 1 x 10 reps with 130lbs (warm-up)
Set 2 x 10 reps with 160lbs (warm-up)
Set 3 x 10 reps with 190lbs (warm-up)
Set 4 x 10 reps with 220lbs -> Backwards Prowler (25 yards) w/90lbs added
Set 5 x 10 reps with 225lbs -> Backwards Prowler (25 yards) w/90lbs added
Set 6 x 10 (rest-pause) reps with 230lbs -> Backwards Prowler (25 yards) w/90lbs added

*The key here is to perform several warm-up sets before doing sets of 10 reps superset with the Prowler. The third working set is done rest-pause style meaning allow the weight to come completely down and relax your quads for a split second before extending and contracting your quads as hard as possible. All working sets are immediately followed by a walking pace backwards Prowler push.

Platz Hacks Superset w/Dead Squat Bar

Here is a video from a previous workout of the Tom Platz inspired hack squats to refresh your memory on the form:



John called for front squats, but I didn’t want to put any loads on my spine a week out from the Olympia, therefore I superset Platz inspired Hack Squats with my T-Nation Dead-Squat Bar which looks like this:



A Trap Bar will also work…available here: Trap Bar

Set 1 x 15 reps (hacks) w/25lbs each side - > Dead Squat w/45lbs each side x 8 reps
Set 2 x 15 reps (hacks) w/25lbs each side - > Dead Squat w/45lbs each side x 8 reps
Set 3 x 15 reps (hacks) w/25lbs each side - > Dead Squat w/45lbs each side x 8 reps

*Perform the hacks slow, deliberate and without locking out at the top. Keep constant tension on the quads. Immediately go to the Dead-Squat bar and perform 8 reps as explosively as possible.

Leg Press

Set 1 x 20 reps with 3 plates each side (warm-up)
Set 2 x 20 reps with 4 plates each side
Set 3 x 20 reps with 5 plates each side
Set 4 x 20 reps with 6 plates each side

*The key here is to keep your feet high and wide for the first 10 reps and then immediately move them down and close together for the final 10 reps. Do this on each set and then stretch each quad for 30 seconds between each of the 3 working sets.

Cable Stiff Legged Deadlifts

Set 1 x 15 reps with 150lbs
Set 2 x 15 reps with 160lbs

*Set the pulley to the lowest position, stand facing away from the weight stack, and bend/hinge at the hips while pulling the cable between your legs. Come all the way up and flex your glutes and hamstrings hard.

That concluded this leg workout!




Train smart,
Mark Dugdale


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