Leg Workout -- Great depth!

[Citruscide]

Well, first time I've done legs in about 2 weeks... due to the CA bar exam and then the move, legs just fell on the "bad" days... go figure, but the time I figured out that I was missing legs more than one week... I was already moving


Front Squats -- Bar & 135 x 10 for warmup

185x10, 225x5, 225x4, 225x4

Zercher Squats -- bar warmup
135x10, 165x7, 195x4

Stiff-legged deadlifts
135x12, 225x10, 225x9

Leg Curls 2 sets for 12 reps

Calf Raises Standing - 4 sets, stack +2(45) for 20 reps... lift and hold.

C-ditty

 

[spatts]

Why do you do front squats and zerchers in the same workout?

 

[Citruscide]

Well... Bfold suggested them for one. Secondly, due to my shoulder injury, I am unable, at the moment, to do back squats. I keep my stance in on the front squats, to try to simulate back squats the best I can.

I didn't mention I got GREAT Depth on the fronts and zerchers tonight...

I've done fronts with a wider stance and with a closer stance (closer to shoulder length) and I notice the lift is much more different... as in I will feel it much more in my quads... ALOT MORE. Zerchers hit my glutes, hams, some quads... my back and abs... fun exercise...



c-ditty

 

[PolishHammer1977]

Nice job dude. Good to see you back with legs and I am sure your body feels the same way.

How do your shoulders feel with the Oly squats? I would think that position alone warrant shoulder iiratation.

I hope you aced that exam dude.

 

[Citruscide]

Thanks PH... I hope i do pass that test... I don't want to take it again.

I can't grip the bar with my left hand... I don't have the range of motion enough to grab it... I can't even hold the bar on my shoulder without it feeling like my shoulder is going to dislocate.

C-ditty

 

[louden_swain]

Well if you have problems with your shoulder and the bar is uncomfortable, heavy leg presses would come in handy.

 

[Citruscide]

That's the problem with leg presses and hacks.. I went over to fronts to counteract the knee pain I was getting doing them.

Fronts, with the positioning of my feet and movement, hit my quads really good... Zerchers hit my glutes and hammi... stiffy, well... you know where they hit. I guess i could use another quad exercise... hmm...

C-ditty

 

[louden_swain]

I understand your view on leg presses and hacks. When I use leg presses I like to position my feet high on the platform. This enables the hamstrings, buttocks, and quads to perform tha majority of the work. I will also use a shoulder width stance, and I will let the side of the quads touch the side of the chest. I feel no leg pain what so ever using this approach.