@jeffnippard

High volume leg day 😤👇🏼 ⠀⠀⠀⠀⠀⠀⠀ 1: Unilateral Seated Leg Curl. 3 sets x 12 reps (each leg) [Lean forward over the machine to get a bigger stretch in your hamstrings. Try to keep your calves “loose” to prevent them from taking over. I actually did this movement 3rd in the workout.] ⠀⠀ 2: Deadlift. 3 sets x 5 reps @ 80% 1RM [This was my 1st exercise. You can pull sumo or conventional. Use whatever stance feels most comfortable to you OR what you’re strongest with. Periodically using both makes sense too. Sumo = a bit more quads, conventional = a bit more lower back. Most other differences are negligible/individual.] ⠀⠀ 3: Hack Squat. 3 sets x 12 reps @ RPE 8 [Squat as deep as you’re able to without causing your lower back to round. Push your knees forward — it’s okay if they go past your toes. I upped the weight for sets 2 and 3 to get a little closer to failure. Shooting for a true RPE 8.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4: Leg Extension (+ dropset). 2 sets x 15+10 reps [Do 15 reps close to failure, drop the weight about 50% and do another 10. If you can’t get 10, finish with partial reps.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5: Cable Pull Throughs. 3 sets x 15-20 reps [Squeeze your glutes HARD at the top. As I do these, I’m imagining mimicking a deadlift lockout.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6: Standing Calf Raise (+myoreps) 3 sets 10 reps + myoreps [Do 10 reps near failure, strip the weight back, rest 5 seconds and do 5 more reps with your weaker leg only. Repeat until you can’t get 5 more reps.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyone hitting legs today?? Plan to put any of this to use?

August 12, 2021