My leg day, let's hear yours

[Lordofthewhales]

Hey all just destroyed my legs today (The good way) and wanted to know how you hit your legs. This is what my day looked like:

Squats 5 sets @ 12,8,8,8,8 reps
Hack squat machine 3 sets of five full directly into five 1/2 way squat pause reps.
Dead lifts 5x8
Quad extension 5x8 drop set after last 8 twice.

45 second rest between each set, about two minutes between each exercise.

I usually hit legs twice a week everything else once except triceps is a double dose as well. Let me know why you do/enjoy interested in seeing different routines/reps I'll probably do this another two weeks before I switch up.

Cheers and shit

 

[Oregongearhead]

Today just happen to be leg day , but its really pouring out , even for Oregon and I do squats outside so I just did some "jail-squats" indoors.....8 sets of 25 reps each bodyweight squats , ATG of course !!
I've done this before and gotten really sore quads the next day . So you dont always have to have 300lbs on your back to get a killer leg workout !!

 

[Lordofthewhales]

Today just happen to be leg day , but its really pouring out , even for Oregon and I do squats outside so I just did some "jail-squats" indoors.....8 sets of 25 reps each bodyweight squats , ATG of course !!

I've done this before and gotten really sore quads the next day . So you dont always have to have 300lbs on your back to get a killer leg workout !!

Never tried them before, will have to give it a go sometime! It's been a pretty mild winter, but it's white here now, OR is beautiful when it snows!

 

[MisterBiggins]

Nice Lord of Whales. Its lower for me today too. Ive been eating all day and watching tv/playing online. And tonight I'm going to-
Squat into chains 2" above trying to work up to 600-650lbs.
Speed pulls sumo style 20x2 with 365/405 1 minute rest.
High bar raw no belt squats up to a max for the day.
Banded ham curl superset with banded leg extensions sets of 50.
Back attack machine and abs and I'm out.

 

[pumpingiron22]

mon. leg day no cardio
squats 4 sets of 10 last set failure
leg press 3 sets of 12 last set failure
front squats 3 sets of 12
leg ex 3 sets of 15 last set to failure.
leg curls 3 sets of 15 last set to failure.
weighted calf raise each set to failure

 

[pumpingiron22]

@Biggs 600pds squats really?

 

[raysugar1234]

Hey all just destroyed my legs today (The good way) and wanted to know how you hit your legs. This is what my day looked like:

Squats 5 sets @ 12,8,8,8,8 reps
Hack squat machine 3 sets of five full directly into five 1/2 way squat pause reps.
Dead lifts 5x8
Quad extension 5x8 drop set after last 8 twice.

45 second rest between each set, about two minutes between each exercise.

I usually hit legs twice a week everything else once except triceps is a double dose as well. Let me know why you do/enjoy interested in seeing different routines/reps I'll probably do this another two weeks before I switch up.

Cheers and shit

I hit legs twice a week as well, Def seems like the best bet to me.... I only do squats, front squats and calf raises for legs.. All various sets and rep ranges, but twice per week.... I do dead lifts, but I don't consider those leg exercises.. For me it's all back and traps.... Maybe because I'm taller I dunno, How many guys feel anything from deads in there legs? I NEVER do.....

 

[raysugar1234]

I think maybe height has something to do with Dead lifts, I'm 6'2 and have to pull the weight farther than a shorter person. So my back does most of the work while a shorter person the legs MAY do more of the work.. Dead lifts are wonderful though, no other exercise has done more for my traps and back... LOVE EM....

 

[raysugar1234]

back on the topic of legs, I like to hit legs with heavy weight one day per week and high reps on the other... This has been most effective for me rather than just training heavy all the time... When I started hitting legs with heavy weight and high reps and training them twice a week, I FINALLY have had quad growth and separation....

 

[weekend]

i usually have a day for squats and a day for deadlifts once a week each

squat day i almost always hit leg curls hard

stiff legs are often in both days

lots of variations, pause squats, pin squats, box squats, sumo deads, front squats....

often hit leg extensions on both days

hit leg press hard the first time in a while two days ago.

 

[tubesox]

i actually just got done. My leg days vary considering there are so many exercises...weighted lunges usually get thrown in the mix and my leg day just goes out of whack, but it's great for shocking growth for me. Today was the usual:

Squats 12,10,8,8
Last set heels on board 15
Leg press 12, 10, 8, 8
Quad Ext 10,10,10
Ham Curls 10,10,10,10
Seated Calf Raise & Standing Calf Raise Super 15, 15, 15, 15, 15
Deadlift Burnouts 4 sets till failure with failure being above 8 reps

 

[raysugar1234]

i usually have a day for squats and a day for deadlifts once a week each

squat day i almost always hit leg curls hard

stiff legs are often in both days

lots of variations, pause squats, pin squats, box squats, sumo deads, front squats....

often hit leg extensions on both days

hit leg press hard the first time in a while two days ago.

So you consider dead lifts a leg exercise?

 

[tubesox]

So you consider dead lifts a leg exercise?

im not sure about him, but i like to include some lower back on my leg days...because when i hit back i hit it from every angle, and if i were to do deads at the beginning of that routine there would be no f'n way in hell i could do t bar or bent over rows

 

[raysugar1234]

im not sure about him, but i like to include some lower back on my leg days...because when i hit back i hit it from every angle, and if i were to do deads at the beginning of that routine there would be no f'n way in hell i could do t bar or bent over rows

For me Squatting and Dead lifting would be too hard to recover from in a single workout... I like to dead lift when I hit back, it hits lower back well and it hits traps better than anything else can imo....

 

[raysugar1234]

Dead lifts for me are the most taxing of any exercise, with squats a close second....

 

[Tarzan]

Ok, so here is my most recent groove. It's basically a refined version of what I've always done, you know its just as the older we get the smarter we get... blah blah blah

All squats are olympic style (ATG) and at a natural cadence unless otherwise noted. I am currently squatting about 4 times a week, with 2 days being back squat and 2 days being front squat. All sets are done with 60 lbs of chains (I'm working on cutting more at the moment).

Loading phase:

2 x 20 at body-weight; start at 135 then work up to a 3RM; work up to a 2RM; work up to 1RM for the day.

Volume:

Drop down to 75-85% 1RM and do 3 sets of 2-5 (depending on percentage used that day) with a 2/2/X/1 cadence.

Dynamic:

Drop down to 50% 1RM and do 2 sets of 3 with a 2/5/X/1 cadence (trying to almost jump with the weight)

Lastly I'll throw in some good mornings, rdls, or unilateral work if I have the time.

Plenty of rest between sets.

It's fun[)]

 

[Lordofthewhales]

I hit legs twice a week as well, Def seems like the best bet to me.... I only do squats, front squats and calf raises for legs.. All various sets and rep ranges, but twice per week.... I do dead lifts, but I don't consider those leg exercises.. For me it's all back and traps.... Maybe because I'm taller I dunno, How many guys feel anything from deads in there legs? I NEVER do.....

I get a good stretch on my hammy's when I do stiff leg'd deads. I also tend to do what you do, I don't get as sore when I lift low rep heavy so I normally hit heavy squats one day and then the for mentioned another day.

 

[MisterBiggins]

pumpingiron22 ..yes I made it up to 650 using the buffalo bar just wearing briefs and no knee wraps. I squated into chains and paused it for a second too. I wore Inzer briefs. Im using a crap T400 right now so my lifts are a little off I can go higher. Im 255 bw within inches of getting my elite total in open division. On a-bombs id get so much more. Soon.

 

[raysugar1234]

I get a good stretch on my hammy's when I do stiff leg'd deads. I also tend to do what you do, I don't get as sore when I lift low rep heavy so I normally hit heavy squats one day and then the for mentioned another day.

Ah yes, stiff legged dead lifts really hit the hamstrings and lower back... Def a good movement but one I don't pack on the weight for, unlike the standard deadlift.. I go lower weight higher reps on SLDL.... Seems like a move that you could easily hurt yourself if trying to do too much weight...

 

[illuminatty]

I hit legs twice a week just like every other muscle group

leg A

front squat 4 sets of 6 reps
ham work 3 sets of 10 reps

leg b

back squat 4 sets of 3-5 reps
front quad work 3 sets of 10 reps