Wednesday – Leg Workout

  • High Bar Back Squat (ass-to-grass)*
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 5 reps
    • 250 lbs x 5 reps
  • High Bar Back Squat (partial)
    • 300 lbs x 20 reps
  • Standing Calf Raise
    • 300 lbs, 2 sets x 25 reps
  • One-legged Dumbbell Calf Raise (left side only)
    • 25 lbs, 3 sets x 25 reps
  • Incline Sit-ups
    • 5 sets x 20 reps


* Several of the reps I did were paused. I even paused on the last rep of my final set using 250 lbs. I know this doesn’t seem like a lot of weight to handle but there is absolutely nothing I can do to make this exercise harder. If I were to switch to a low bar back squat and use a shallow depth I probably could handle 350 lbs for the same amount of reps. However, my goal is to build the lower quads and there probably isn’t a better exercise to do this with the exception of front squats.

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