Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
10/6/2014 2:31:26 PM - Mark Dugdale
Legs 10.4.14

Saturday is typically my primary leg workout as part of a John Meadows Program, however I am in-between programs and don’t plan to begin another until I’ve wrapped up this year’s competitions with the Phoenix Pro in 3 weeks. Therefore, I’ve been going back into my training vault and bringing out workouts from years past. This one I actually used back in 2009 and the principals behind it I stole from Christian Thibaudeau; credit goes to him. Here is the workout…



Quad Dominant Superset

Perform several warm-up sets until you’re ready to get after it.

A1: Pause Squats 4-6 reps with 245lbs + 2 sets of chains on each side
A2: Leg Extensions 6-8 reps with 250lbs

2 Minute Rest (30 seconds stretching).

*Pause for a 2 second count at the bottom of the rep on squats. This creates a lot of additional tension on the quads. I used these chains: elitefts™ Chains Complete Set

**After stretching each quad for 30 seconds and resting an additional minute, move immediately to the hamstring dominant superset B1 & B2.

Hamstring Dominant Superset

B1: Hamstring Leg Presses – 4-6 reps with 7 plates each side
B2: Lying Leg Curls – 6-8 reps with 160lbs

2 Minute Rest (30 seconds stretching)

*The hamstring leg press is performed by placing your feet as high on the platform as possible and slightly wider than shoulder width; thus, keeping the tension mostly on the glutes and hamstrings.

**After stretching your hamstrings simultaneously for 30 seconds and resting an additional 90 seconds, move immediately back to the quad dominant superset A1 & A2.

Alternating Quad and Hamstring Dominant Supersets

The key is to go back-and-forth between the Quad Dominant and Hamstring Dominant Supersets, stretching and resting as you go until you’ve performed each superset 5 times total. It will look like this…

A1: Repeat 4 more times
A2: Repeat 4 more times

2 Minute Rest (30 seconds stretching)

B1: Repeat 4 more times
B2: Repeat 4 more times

2 Minute Rest (30 seconds stretching)

That concluded this leg workout for today!




Train hard,
Mark Dugdale


Email This Training Log To A Friend


Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log










We are not EliteFitness.com
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved