To wrap up my first week of the new training style, we had legs today, and holy crap, I am sore typing this now. For some context, the only leg focused movements I have done are low bar squats and deadlifts, and usually for sets of no higher than 5 reps. I can’t remember the last time I went through such a grueling workout.
Before I begin with the workout itself, I want to preface it with the fact that I have been watching and learning the whole bodybuilding style of training from Benjamin Pakulski. In terms of form and trying to isolate the muscle you are targeting when working out. I watched a squat video so I could learn what he teaches for that movement, considering my squat was more of a powerlifting squat. Given this, the weights I used were extremely less than loads I am used to using, and my legs are still on fire.
High Bar Back squats
135x12, 185x12, 205x7, 205x7, 215x6
Weights extremely lighter than what I could handle usually. Based on what Pakulski was teaching, I squatted high bar and focused breaking at my knees to target my quads more. I descended into the whole very slowly controlling the weight all the way down, and at the bottom, I contracted my quads and glutes, like he says to do, and exploded back up as fast as I could. I did not use the stretch reflex at the boot, as I didn’t dive bomb into the hole. This was gruesome, honestly, I had a quad pump after my first set with 135, and by the fifth set, I couldn’t even feel it, my legs were just wobbly.
Leg extensions
110x12, 110x 10 110x9, 110x10
I squeezed my quad as hard as I Could at the top, lowered the weight slowly and repeated. Quads were crazy pumped after this. When I finished these I was walking like a baby deer, wobbling a little bit, have not felt that in a while.
SLDL
135x10, 155x10, 175x10, 200x6
Just felt weird with quads being pumped. But I got a nice stretch on the way down, and exploded up, squeezing my glutes at the top. Felt like I was going to tear my hamstring, I am assuming that is the stretch.
Lying leg curl
50x15, 70x10, 70x9
Exploded the weight up, squeezed hamstrings at the top, and fought the weight all the way down to the stretched position. Got a lot of blood into my hamstrings.
DB standing Calf raises
70’sx12, 75’sx12, 80’sx12, 85’sx10
My grip gave out before my calves on the last set. But I would raise up, pause for a second and squeeze the heck out of my calves and then lower.
Horizontal calf press machine
90x15, 110x15, 130x12
With the shortened rest my calves were on fire. Definitely was walking funny as I left the gym.
As usual, if you guys have any comments, advice, feedback, whatever, always chime in. I am here to learn enjoy reading your guy’s comments.