T Nation

Is This Sensible for a Legs Day?


#1

Stats: 26 male, 5'10.5", 175lbs

Back squat 5x5 ramping up to 5rm (resting 2 - 4 min)

Front squat 6x4 ramping up to a 6rm (resting 2 - 4 min)

Leg Press 3x8-12 straight sets (resting ~1 min)

semi-suppinated pull-ups 3x5-6

donkey calf-raises 2x18 straight sets (resting ~1 min)


#2

Looks fine, maybe you could add some direct hamstring work.


#3

Post some weights used for these? I'm sure the advice will vary depending on whether you can squat 95 or 295 pounds :smiley:

From a quick glance, it looks way too quad-oriented.

My beginner workout for legs alternated between squat-focus or deadlift-focus.

Squat focused:
- Back Squat
- Hamstring Curl
- Leg Press
- Calf raises

Deadlift Focus
- Butt busters on a ball (http://www.fitness-training-at-home.com/glute-building-exercises.html)
- Leg Press
- Deadlift
- Calf raises

Everything is pretty much 5x5 except for butt busters, obviously. Most men are completely deficient in their glutes.


#4

Yes, please tell me you plan on working the other half of your legs.


#5

maybe he left hamstrings to train on back/deadlift day


#6

No! You don't have to train muscles you can't see easily in the mirror :slight_smile:


#7

Which is what I do, which is fine. But we won't know unless he responds


#8

maybe he died after his quadriceps ripped his legs in half from so much overpowering his hamstrings. =(


#9

I never got an e-mail that said there was a reply and I had a busy week so I forgot to check haha..

Here is my back day

day 1
deadlift 2x3 2x1 ramping to 1RM 1x6 from a plank
pendlay rows 5x5 ramping to 5RM
semi-suppinated pull ups 6x5
dumbell rows 3x8 straight sets
chest supported row 3x8-12 straight sets

...

This week I did a glute day which included

glute bridges 6x6 ramping to a 4 plates a side.. I don't do any more because it breaks the blood vessles in my face otherwise
good mornings 4x6 ramping to weight that I could continue with
semi-suppinated pull-ups 3x5
pull overs 3x10
donkey calf raises 2x20

5RM squat is 245lbs
1RM deadlift is 405
6RM on the front squat is 185... on the 6th rep I was leaning over so much I was actually pushing the bar into my shoulder girdle with my arms

Any other weights relevant?


#10

Is that right? You sure you don't mean hamstrings?

I have to tame my ass if I do back squats more than once a week lol