Everybody has a favorite “day”, right? That one that you can’t wait to get in gym and smash the hell out of it! So I’m curious, what’s your favorite lifting day? What do you do that day? Doesn’t have to be a “leg day” or “chest & triceps”. Could be strongman style lifting routine or full body- whatever.
My favorite is leg days and my current routine usually looks something like this:
Squat Warm Up
2x10 x barbell
225 x20 (or 2x8-10@245+/-)
5/3/1 determines the weight and reps for work sets, and I usually add in a little more volume for the warm up. Sometimes instead of a 20 rep finisher I’ll do a couple of back off sets of 8-10 with higher weight. I vary the squat style from time to time also using front squat and safety squat bar.
*Smith Machine Hack Squat (or vertical leg press)
4x8-10 challenging weight but light enough to get all reps
*Hanging leg raises 4x10-12
(If I’m training at home I use the vertical leg press heavy)
DB SLDL or Romanian DL
4x8 @ heavy
(I prefer DBs here but if I’m training in my home gym I’ll have to use a barbell because I don’t have heavy DBs)
100 reps drop set