Sean's Leg Training

Leg Day. Kept it simple.

Hack Squat:

45 for 15

95 for 15

135 for 15

185 for 15

225 for 15

275 for 10

315 for 15

315 for 15

315 for 20

315 for 20

315 for 15

 (not sure how the exact weight works out on the machine. Had 3 plates on each side of the sled for the heavier sets. I just call that 315 to keep the math clean)

Leg Curl

Aggressive sets of 12, 10, 8, 6, 12 reps.

Done Deal. I was cooked. :)

YEah that sounds like mine. thats what i look like when Im done. Im actually thing about ordering a sled dog and doing pulls in the back alley on the days I do hacks

I have always wanted a sled too. If you get one, film yourself yacking and post it up here. HA!

It does not matter what gym I'm at ........... they never have a hack squat machine!! What would you suggest i do to simulate the hack squat?

OK...so I have been awful about updating this. LOL

Latest leg news: Lunged the parking with 95 pounds on my back. About 180-200 steps.

Workout prior to that, did 335 for a good rep....parallel if not just a touch lower. And yes, Joe saw it and approved (that is for you JC!)

OK, Sean . .  I have only just read this input on one of your leg workouts and I am asking the questions for the benefit of not only myself, but others that may be interested.

" Done deal. I was cooked." I am not surprised. Averaging 15 - 20 reps per set and finishing on the weights you were using for over 11 sets, was some workout. It looks to me that the real effort was made in the last 3 sets, evidenced from the fact that the last set was "down" to 15 reps, presumably through exhaustion. Can I conclude from this observation that the previous 8 sets were used as a "warm-up" for the final effort? If so, why perform so many sets allied with so many reps to achieve this? Would it not be of more benefit to restrict the warm-up sets in both quantity and the number of repetitions, so that you can give your undivided effort to the last 3? My guess is that you would have performed either, many more reps with your final weight or, used an increased weight. Surely that would lead to more benefit?

OK, so maybe you will reply that this was just a one-off "fun" workout or a " volume " workout or a " decreased intensity " workout  or an " explosive " ( I am sure there are more   ) workout and didn't reflect the norm. I also realize that training protocols have moved on in the last few decades but, in any case, what is your considered response to the questions above, for the education of others?

NB. At my age, I find that I now need plenty of warm-up sets, but they are purely with one aim in mind, and that is to prepare myself for the real effort. I certainly do not use them so that they might detract from that final effort.

Hey Alan,

To be honest, on the hack squat in that old workout, I don't really perceive any real effort on the first 4-5 sets. It's just a way to get the body warmed up and ready to perform at near-maximal levels. Warmup reps are always negotiable, but if you don't do enough of them, your risk of injury skyrockets. The last few sets were tough though - pretty effortful for sure and that is what I wanted there.

Current times: Backed off my near-maximal deadlifting and have been working on ramping the squat up again. I want to get to a solid 365 for a couple on that with good depth. Got 335 pretty easy last time for 2. Jumping to 345 this week if all goes to plan.

i have been asked by a lot of people recently when I am hitting the stage again: my answer is honestly the same to everybody: Training is going well right now. Hitting new numbers in the gym, am only 12 pounds out of contest shape and am healthy - so I want to ride that wave and make a lot of progress right now. Stage will likely happen in '12 sometime. The original goal of "pro card before I turn 30" failed so right now, there is just no rush. Working hard on a lot of fronts right now and loving the gym. :)