So here I am at work, post leg day workout, and every single time I stand up my hamstrings cramp. This hasn’t happened in YEARS, so I think it means I struck some gold with this workout. Feel free to follow along.
Take a weight you can squat for 7 reps. The 7th rep should be hard, but not an absolute grinder. That’s our starting weight. In between each set listed, you will take 12 deep breaths (rack the bar, 12 breaths, get under the bar and squat again).
1x7
1x3
2x2
1x1
Strip weight off bar (I was using 390 and stripped bar to 340)
4x5
Strip weight off bar (I went to 300)
1x7
Strip weight off bar (down to 230)
1x20
90 second rest
SUPERSET of belt squats and reverse hypers. Use a weight you can get for 20 reps on the first set. Do NOT lockout on any of the reps if you can avoid it. Lockout only if required to rest to get in more reps.
Belt squat
1x20
1x18
1x16
Stripset (no rest between sets)
4x15 (I went 160-125-90-45 using a landmine loading set-up)
Reverse hyper
4x13
If the absence of a belt squat, leg press should be more than fine, as I’m basically using my belt squat as a leg press replacement. In absence of a reverse hyper, I’d go with KB swings, done HEAVY.