Get inked or die naked..
+10 jaar member
- Lid geworden
- 19 jan 2007
Dallas and I changed our split around just slightly in order to be able to consistently train legs together on Saturdays which we started today. Here is what we did, we also filmed so give us some time but It will be on MD as well!
1 - Leg Extensions (which just served as a warm up)
3-4 sets of 20
2 - Hack Squats
We did warm up sets of 6-10 reps working up to two max effort sets, Dallas finished with a top set of 8 plates a side x 8. The goal with these was a full range of motion hitting below parallel and then exploding out of the hole.
Then following the max effort set we did a variation of muscle rounds which the standard set up of this is 6 sets of 4 with 15 second rests but we did 6 sets of 6 with 15 second rest with 4 plates per side. This is a training technique that was a part of the titan training method that Leo Costa wrote.
3 - Leg Press (frog stance with feet low on the platform)
Here we worked up to 3 sets with the last set being a triple drop set, these reps we came to a slight pause at the bottom then really tried to explosively move the weight out of a deadstop position. The reasoning for the narrow frog stance with our feet is to increase the range of motion and get deeper. Frog stance has your toes slightly out and you want to make sure that your knees are tracking in line with your toes which allows you to surpass your trunk.
3 sets of 10-12 and then the last drop set was anywhere from 40-50 reps total.
4 - Superset
2 sets of vertical leg press x 10-15 INTO Leg extension 10 full reps + 10 bottom half partials
2 sets of Leg extension 10 full reps + 10 bottom half partials INTO Vertical Leg Press to near failure.
5 - Smith Squat
3/4 reps out of the bottom.
First and foremost one area that most people miss when it comes to nutrient absorption is that our bodies on their own produce enzymes to break down food which starts in the mouth with chewing. That being said we are not all alike and the enzymes produced are not all the same for each individual so one of the keys to properly digesting your food is to pay attention to each meal, how that meal sits with you and your bodies response to follow. Following a meal outside of the satiety effect it provides you should not be feeling overly distended, gassy/bloated or bogged down from a meal. If you are your body is having a hard time digesting something that you are eating. (unless its just sheer volume, this is another issue in and of itself) Just to ease your mind you do not have to eat all "bodybuilder" foods in order to make progress. There are several variables that come into play with absorption or what we might think is an absorption issue. It might be a food sensitivity or our bodies might be having a hard time digesting a specific source which might be fats, carbs or proteins. Lets use carb sources for an example. Some of us simply cannot handle the amount of fiber that is associated with these foods and we need to be mindful of that. Oats, brown rice, potatoes are all dense in both soluble and insoluble fiber and if you are consuming these as your primary carb sources you might be left feeling bloated for a greater majority of the time. This does not mean off the bat that you have a sensitivity to these foods but more so that your body might not be able to handle the amount of fiber you are consuming as a result of the carbs you are choosing to eat.
Fats are also a macronutrient source that present issues for a good majority of individuals. Often times it is not that your body cannot handle a specific source of fat but more so that your body is not producing enough bile in order to break the sources of fat down. I for instance use a product called betaine HCL with my meals containing fats to help me better break down and utilize the fat sources. I do not have a food sensitivity to fats as a whole rather my body lacks the ability to naturally break them down on their own fully which leaves me feeling bloated.
Its important to have this knowledge when you are having issues with foods and be able to assess if it is the food itself or an issue with your body properly digesting the food which through proper supplementation it can overcome. This is why I am an advocate of having a set meal plan when you are dieting. There is not magic in eating the same foods every day but more so it just provides more clarity and its easier to assess progress and also any issues that arise if the nutrition is consistent on a daily basis. If every time you eat potatoes you feel bloated following that meal, remove the potatoes or try another type of potato or just add another carb source. There is no rule saying you have to eat potatoes in order to be a successful bodybuilder, sometimes it comes down to trail and error in finding what sits best with you. Through following a consistent diet its easier to pin point sources that might be causing you issues vs always switching up your meals and sources which might leave you feeling constantly bloated and then you have no consistently to be able to pin point what may or may not be causing the issue.
1-Tricep press downs speed emphasis
6x15 with 45 second rests
*Controlled eccentric but really focus on moving the weight fast.
2-Seated cambered bar overhead ext
work up to the heaviest set of 15 that you can do then stay there for two additional sets.
*move weight to just shy of lockout and focus on full stretch
-3 working sets
3-weighted dips (parallel bars, bench or machine)
4 second eccentrics heavy as you can for 12-10
4-tri - set
1 round all out
Cambered bar reverse extension x 15
Cambered bar overhead extension x 15
135 close grip bench x failure
60 second tricep stretch
1-Straight bar curl
First do a max set of 20 with normal tempo then with that same weight do 3 more sets like this
It's 3/4 reps so you won't go to full stretch
4 second eccentric
2 second pause at 3/4 stretch (since your pausing at 3/4 you will need to contract biceps to hold the weight in place)
Explosive concentric which might not end up being all that fast towards the end
-3 sets to failure in above format
2-DB hammer curls
- alternating 5's until you reach 15 each arm
Machine preacher into cable cambered bar reverse grip curl x 15-20 each
Rest pause format on preacher to reach total reps
Speed emphasis on reverse curl
In case you aren't following Dallas on Instagram... It's "Heavy Compound Lifts Week".
675 deads for 7 reps
and today Benching 495 for plenty.