Hamstring workout from Tuesday night. The goal of this workout was to push the intensity with multiple ways to get the hamstrings to respond. There was some mental training going on here to with pushin weights that hadn’t done yet.
Exercise 1: Seated Leg Curl, 3 warmup sets of 15 reps. Than did 3 sets of double reps for 10 reps and a 4th set of doubles gettin about 6 reps with the weight stack and than taken about 100 lbs off and continued the double reps for another 8 reps or so. A double on the seated leg curl means curl the weight all the way down and than raise it half way back up than back all the way down for a good squeeze than all the way back up and repeat.
Exercise 2: Barbell Stiff Leg Deadlift. Started with 135 for 10 reps than each set added 1 plate with the final set being 585 for 3 reps as in the video of Jermey doing them.
Exercise 3. Lying leg curls normal reps for 10-12 reps and superset with glute ham raises with white bands for 8-10 reps and did 3 sets
Exercise 4: single leg standing leg curl. 3 sets of 10-12 doing a 3 sec negative. On the last set did a normal rep for as many reps as possible shooting for at least 15 reps.
Exercise 5: Toe presses on the leg press for 15 normal reps, focus on squeeze and than super set with standing bodyweight standing calf extensions for 20 reps, 5 reps were double at top, 5 rep double at bottoms and 10 normal reps for 4 sets.
This was a very intense workout but still right at about 1 hour training time and Colton joined us tonight so a pretty fast for 3 guys lifting.