Quick test : Leg curls

digg it.

Scott Birdby Scott Bird | June 22, 2005
Filed in routines , workouts | 4 comments

Look ma, no headI agree wholeheartedly with Alberto’s recent comment that sometimes you have to treat yourself as an absolute beginner. After reading through the comments on my somewhat ordinary (read abysmal) squatting form, I’ll be giving Patrik Nyman’s Prilepin treatment to my posterior chain.

Before embarking on this project, I needed to test my current leg curl performance. The other major player in the routine (see below) is the Romanian Deadlift; I used my current max of 110kg as a starting point here.

Lying leg curl 10@20kg, 5@30kg, 5@35kg, 3@40kg, 2@45kg

As suggested by Alberto, the following is based on the above numbers for the curl and RDL and the Patrik Nyman script on tsampa.org :

ME SQ/DL
Week 1 : Leg curl 3×2@40kg, RDL 5×3@90kg
Week 2 : Leg curl 5×3@35kg, RDL 5×3@92.5kg
Week 3 : Leg curl 5×3@37.5kg, RDL 6×3@80kg
Week 4 : Leg curl 3×2@40kg, RDL 5×3@90kg
Week 5 : Leg curl 5×3@35kg, RDL 5×3@92.5kg
Week 6 : Leg curl 5×3@37.5kg, RDL 6×3@80kg

DE SQ/DL
Weeks 1-6 : Box squat

NB: accessory work will take the form of the regulars - calf raises, arched back GMs, waiter’s bows, pull-throughs and ab work.

I’ll be starting this program next week, giving me a chance beforehand to test my current max deadlift. I suspect, however, that this work will also benefit the deadlift somewhat - so I should probably test it again in another 6 weeks.


"Sonnon is without doubt one of the top conditioning coaches in the US, the thinking man's coach. He is the hologram man. Try and hit him and he disappears."
- Pavel Tsatsouline

Are you ready for Tacfit?




Enjoy this post? digg it.

A few others you might like :



Go on, you know you want one.
Strongergrip.



Discussion

Leave a comment below, or discuss it in detail in the SttB Facebook Group.

Comments

1

On the arched back GMs, do them light or on DE Day. You’ll find that on ME day with the leg curls preexhausting the hams prior to the RDL, that the lower back will work harder with the RDL.

Posted by: Alberto Caraballo | June 22, 2005 3:59 PM

2

This setup has excellent carryover to the DL. You can even do this where the heavy movement is the RDL and the light movement is leg curls, while still using the same pre-ex setup. What will your box squat setup and rep ranges look like for DE day?

Posted by: alberto caraballo | June 22, 2005 6:35 PM

3

Not quite sure yet as to box squat routine, but certainly low weight/high volume while my technique is coming up to speed.

Posted by: Scott | June 23, 2005 4:53 AM

4

Looks like a good plan, Scott. I, too, have pretty bad squatting form. I figure I’ll work out the kinks by just squatting with a emphasis on proper form.

Posted by: John McDonald | June 23, 2005 10:23 AM

Post a comment

(If you haven't left a comment here before, you may need to be approved by the site owner before your comment will appear. Until then, it won't appear on the entry. Thanks for waiting.)