Severe Leg Workout

I got invited to join Matt Lewis for a leg workout today, jumped at the chance as I do most of my training alone and Matt is about the same standard as me when it comes to legs.

The aim was for Matt to aim for a heavy squat PB and then half kill ourselves afterwards until walking became difficult!

Warm Up
25 x Bar (20kg) squats

Squats
10 x 110kg
10 x 150kg
1 x 180kg
1 x 200kg I failed, Matt managed
1 x 210kg I failed, Matt managed
1 x 220kg Both did 3 x partial reps (half way down)
10 x 150kg
10 x 110kg

Jump Squats
10 x 110kg

Overhead squats
5 x 70kg
10 x 60kg

Drop Set Squats (each to do the 3 sets on no rest and then swap)
10 x 120kg
10 x 100kg
10 x 80kg

Bench Squats (legs astride a bench, bum to touch bench)
15 x 80kg

Power Cleans
10 x 80kg - Matt finished here, 'done'

Straight Leg deadlifts
2 x 10 x 80kg 

Cool Down
10 mins recumbent bike until HR below 110


That's the hardest leg session I've done for a long time. Struggled to walk up and down steps or even on the flat for that matter. Felt very shakey for half an hour or so after. Going to feel it for the next day or two...

Week 2, Day 2 - Lower Body Javelin Workout

Tomorrow was due to be my next session but due to an all day meeting I can't bank on having the time so I did my Lower Body session today instead. Decided to raise the bar again and add more into the session from last time...

wu 2k r20 - 7:17.4 - 1:49.3 (erm, warm up???!)

3 x 10 x 70kg Jump Squats (big height, explosive jump)

3 x 5 x 70kg Power cleans (explosive drive up, no fall to catch, straight up to collar)

2 x 10 Depth Jumps (off the wall and into tuck position)

Bounding:
4 x alternate leg bounding (height and distance)
2 x broad jumps (distance, bounce)
2 x crossovers (accelerating)
1 x jav run-up (focus on acceleration in last 5 strides)

3 x 10 x stack - adductors (felt that!)

3 x 10 x stack - abductors (and that!)

3 x 10 x stack - leg extensions (I'm used to the pain on this machine)

3 x 10 x stack - ham curls (this was tough at the end of the session)

3 x 10 x stack - leg press (not much left by now...)

3 mins bike

10 mins stretching

Phew - my normal training lasts an hour, this took an hour and a half. I could have stopped before the resistance machines but I could still walk so I did a round of them to create wobbly leg syndrome and clamber up the stairs to get out!

The javelin run-up felt a little clumsy but then it was on grass and the ground was a bit uneven and I'm clumsy anyway ;-)