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Smashed a heavy leg session in my strength week yesterday, definitely feeling the after affects today. Sitting down is not an option.

In terms of legs for me, I am pretty bottom heavy and legs have always been my strong point. I'm pretty happy with the condition they're in. I know there isn't going to be much definition with the training I'm doing now. However they are looking thicker and strength is going up.  

The Programme focus was low volume on the big lift and high volume on the conditioning exercises. Keeping it heavy and working on the tempo and squeeze on the concentric phase of all the lifts. Then power on eccentric phase. Working in the range of 80 - 90% 1RM

Squats
3 Warm Up Sets ( 5 Reps each.)
(2 Min Rest)

TEMPO - For all working sets. 1310

2 Sets - 8 Reps (80% 1RM)
4 Sets - 6/8 Reps (85% 1RM)
4 Sets - 4/6 Reps (90% 1RM)

Leg Extensions
TEMPO - For all working sets. 1320
(1 Min Rest)

4 Sets - 12/15 Reps

Split Squat
TEMPO - For all working sets. 1310
(1 Min Rest)

5 Sets - 12/15 Reps

Hamstring Curl
TEMPO - For all working sets. 1320
(1 Min Rest)

4 Sets - 12/15 Reps

Weighted Lunges
No Tempo

FAILURE

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Personal Trainer @ Pure Gym Kirkstall

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