Hey y'all! I just wanted to share what I've been doing lately. As I have mentioned before, I have loosely been following the PHAT training template with the exception of my leg days. I've continued with the same basic leg routine that I started back a year ago (when I started my first bulk) but with modifications along the way to change it up.
I do two leg days per week. It looks something like this: (the weight amounts are from my first set pyramiding up to my last... 3-4 sets... usually dropping the number of reps as I get heavier)
Leg press (270lbs-510lbs)
Stiff-legged deadlifts- barbell (135lbs-155lbs)
Plate-load squat machine (180lbs-270lbs)
Good mornings (50lbs-65lbs) Extensions (120lbs)
Glute-ham raises (holding 10lb plate)
Box squats -below parallel with free weights (100lbs-133lbs)
Regular deadlifts -free weights (133lbs-188lbs)
Walking lunges -kettlebells (30-35lbs)
Glute bridges (105lbs-125lbs)
I've had a few questions about the box squats so I figured I'd answer them here. The box I use is the one on the right (image below). The one on the left is about parallel so you can see the one I use is quite low... especially for me because I've got long legs (I'm 5'7")! Going lower is much harder and therefore I don't use as much weight. However I find the depth targets the glutes more which is what I wanted. (I like big butts and I cannot lie... LOL)
So, I try to separate the leg days so that I have a few days recovery between them. I often do them on Tuesdays and Fridays but make adjustments based on my work schedule/kid's school schedule. I am hoping to see strength improvements all around throughout this bulk but my main focus is on squats and deadlifts. I'd like to get my box squat up to my body weight for 10 reps and my deads to 200lbs for 10 reps. We shall see how it goes... I'll post about it when/if I do!
So... that's my current leg routine. I'm open for questions if you have any! I will come back and post some on upper body stuff on another day. If you have a request for a blog post/topic let me know!
Posted on 10/22/2012 by stephanielynn76