I started incorporating 30-10-30 to quite a few exercises. I suppose the Seated Leg Curl is my favorite, but the Leg Press seems to be a nice application.
I should say that I have artificial joints in both hips and was told to hold no more than 100 lbs when standing. I interpret that to squating with 100 lbs. I weigh right at 200 lbs. I figure that my hips can support 300 lbs (of course minus my weight below the hip joints, let’s say 50 lbs). My Leg Press machine is about a 35 degree angle, so the actual weight lifted will be about 57% (sin 35 degrees) of the weight of the carriage plus the plates. I use 320 lbs of plates and my guess is the carriage weighs about 120 lbs. So I am lifting, effectively, about 252 lbs. I feel fairly confident that I am at the upper end of the amount of weight I am putting on my hips.
Lucky for me the bottom stop of the Leg Press machine is at the bottom of the movement. I can fail at the stop and wiggle out of the machine. Ideal for 30-10-30. But the problem is that I am way too strong for that weight. My previous leg press method places its emphasis on TUT. To make the weight feel its heaviest I was doing 6 second reps where they are the slowest in the eccentric movement followed by a brief stop at the bottom, then a fairly quick contraction with no stop at the top (for obvious reasons - no resistance). I did a set of 20 reps (2 minutes) followed by a set of 30 reps (3 minutes). I should include that I preform the leg press with full range of motion, getting as deep as I can without my hips rising up. With the 3 minute set my quads start to burn at the beginning of the 3rd minute, but the final 30 seconds the burn changes to my glutes. Finishing the last reps is a challenge.
About four weeks ago I did 30-10-30 on Mondays and then my previous method on Fridays. For the last four weeks I became sore in my glutes and hams on Saturday and Sunday. The soreness subsides by Monday when I do legs with 30-10-30 (90 seconds) again.
My question: Why do you think I am experiencing the soreness? Is the weight on the 30-10-30’s just too low to be as effective as it should be? I’m guessing I could probably 40 to 50 reps between the 30 second eccentrics, but haven’t tried that yet.