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S&C UnderGround >> Best leg routine you've done?


11/20/12 8:08 AM
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Sequoyah Sandford
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One that had me the sorest was doing heavy squats followed by lunges, bulgarian split squats, front squats and standing sled and a few other lifts. My quads were smoked. Phone Post
11/20/12 8:18 AM
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LordSeano
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In terms of making my legs feel destroyed? Running for long periods of time. No question about it.
11/20/12 8:32 AM
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Sequoyah Sandford
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I know sprinting hills does that to me... Phone Post
11/20/12 8:34 AM
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Sequoyah Sandford
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Not destroyed but a routine you enjoyed. I used that one because I liked the particular lifts I did. Phone Post
11/20/12 9:29 AM
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1800champagne
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Smolov base mesocycle. Best and also worst. Phone Post
11/20/12 9:35 AM
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Predator Pierre
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I do 4 sets of deep squats getting heavier each set.. 3 sets of jumping squats.. Then 3 sets of stiff legged deadlifts. only takes about 40 mines and my legs aren't fully functional for about 2 or 3 days afterwards! Phone Post
11/20/12 10:06 AM
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LordSeano
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To be honest the current 5/3/1 squat routine I do on the third week.

5 at 75% of the routine 1rm (90% of actual 1rm)
3 at 85%
As many as possible at 95%

Then 5 sets of 10 at 50% and 5 sets of 10 leg curls to finish.

It kills me
11/20/12 12:05 PM
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dirt fan
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Goblet squats max reps in 30 sec with 30 sec rest 4 rounds rest 1 min repeat 4 times. Use a 53# KB.
11/20/12 12:43 PM
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None So Blind
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Breathing squats (20 reps of your 10 rep max).

Invented by Nazis, surely :-P
11/20/12 2:01 PM
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Leigh
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Heavy squats cos I got bigger and stronger Phone Post
11/20/12 2:46 PM
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NeoSpartan
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squats and snatches
11/20/12 2:49 PM
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Dean Demuro
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None So Blind - Breathing squats (20 reps of your 10 rep max).

Invented by Nazis, surely :-P
Yep. Throw a gallon of milk down the hatch, and chain yourself to the squat rack. Phone Post
11/20/12 3:28 PM
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Taku
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When I was a competitive skateboarder I used to skate pools for hours. On my way home, I would get cramps in my entire leg...The quads would start to go, and when I would bend my leg to relax the quads, the hamstrings would light up. AGONY.

Would have made a funny YouTube video watching me trying to find a pain free position.

TAKU

11/20/12 3:28 PM
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Leigh
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In my experience, switching from 4 reps to 20 reps made me smaller and weaker Phone Post
11/20/12 3:37 PM
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Dean Demuro
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It's funny, Leigh. On everything else I would agree with you. High rep squats early on in my lifting career had an AMAZING impact on my development. I ended a six week cycle at 335lbs for 20 reps, and my legs were awesome. Gained ridiculous weight and strength in all the other lifts I was doing at the time as well.

As I stated, it was very early in my career. My youth was likely the culprit as far as those gains went. I could've gone into the gym and done a 1RM for each lift every day and probably made awesome gains. At 32...not so much. The high rep stuff has the same effect on me now as it does on you.

But I fondly remember those days, and can't really recall a time when my legs have been more brutalized lol. Phone Post
11/20/12 3:41 PM
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Taku
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I change stuff up a lot but a pure lower body workout for me might look like this:

1. Squat

2. Leg curl

3. Leg extension (one leg)

4. Hip abduction

5. Hip extension (if available)

6. Single Leg Leg press (optional)

7. Hip adduction

8. Hip flexion

9. Seated calf raise

10 Standing calf raise

One set each of the above, to positive failure

TAKU

11/20/12 4:18 PM
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PoundforPound
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JC Leg Cranks.

BW Squats 24 reps
Alternate Lunges 12 reps (each leg)
Alternate Split Jump 12 reps (each leg)
Squat Jumps 24 reps

Repeat for a total of 4-6 times.
11/20/12 4:27 PM
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Tilla
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Lunges * Squats.

My legs and glutes were in BITS the following day. It's as if my legs aged 60 years in 24 hours.
11/20/12 4:36 PM
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Sequoyah Sandford
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Taku - 

I change stuff up a lot but a pure lower body workout for me might look like this:

1. Squat

2. Leg curl

3. Leg extension (one leg)

4. Hip abduction

5. Hip extension (if available)

6. Single Leg Leg press (optional)

7. Hip adduction

8. Hip flexion

9. Seated calf raise

10 Standing calf raise

One set each of the above, to positive failure

TAKU


I like this, for abduction, extensions, adduction, and hip flexion do you use machines?
11/20/12 5:03 PM
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Taku
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PFP,

Love the JC leg cranks. Use them all the time to crush my clients. Often do them with a 40lb X-Vest.

SS,

Yes I use machines for those, either a multi-hip style of the dedicated AD / AD machines. I vary the movements for all the muscles frequently.

TAKU

11/20/12 5:07 PM
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Leigh
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Dean Demuro - It's funny, Leigh. On everything else I would agree with you. High rep squats early on in my lifting career had an AMAZING impact on my development. I ended a six week cycle at 335lbs for 20 reps, and my legs were awesome. Gained ridiculous weight and strength in all the other lifts I was doing at the time as well.

As I stated, it was very early in my career. My youth was likely the culprit as far as those gains went. I could've gone into the gym and done a 1RM for each lift every day and probably made awesome gains. At 32...not so much. The high rep stuff has the same effect on me now as it does on you.

But I fondly remember those days, and can't really recall a time when my legs have been more brutalized lol. Phone Post
Well you can't disagree cos I only posted my experience ;)

I also got huge gains early on from squats. When I switched to 20 reps, I lost reps off my heavy sets when I went back. It was only a couple of weeks. I think I'd probably be more receptive to a change now after building a good strength base Phone Post
11/20/12 5:08 PM
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Leigh
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I'm currently trying the bodyweight progressions posted by adventure runner a few months ago Phone Post
11/20/12 10:30 PM
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Trainjump
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Leigh:

What are those bodyweight progressions? I just pulled out the MOD 1 program from Scrapper. today I went through his Workout #1 (his original) and it had supersets of shootfighter (hindu) squats and bootstrappers. The bootstrappers made my quads burn silly. Makes it a tough mental challenge to get through all 4 rounds of this superset (when you haven't done this type of workout in years)
11/21/12 3:39 AM
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Leigh
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Can't search too easily on my phone. I'll link later if I remember Phone Post
11/21/12 10:27 AM
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Leigh
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Edited: 11/21/12 11:47 AM
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squat progression thread

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