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Sunday, April 22, 2012

Training - Big workout Lowerbody

Speed Skater Squats -
at least 7 sets.......bodyweight x 10 for a ton, then with 80 pounds for a fuck ton sets of 10

High Bar Pause Squats -
225x3
315x3,3,3
365x3,3,3
strip set - 315x5 -> 225x5 paused

Calf Stairs - whole set of basement stairs for a set of 10 single leg on each step

Notes - The high bar pause squats don't hurt really sooooo, I am going to be doing this however I can't imagine I will go heavier than 365.  I also like fatiguing the quads before I get started so the pause squats are harder.

Pretty happy to find a winning combination for squats right now.
at

9 comments:

  1. AnonymousApril 22, 2012 at 5:57 PM

    Paul what do you recommend for someone trying to get bigger stronger legs without being able to squat/Deadlift?
    -nick

    ReplyDelete
    Replies
    1. Paul CarterApril 22, 2012 at 6:20 PM

      Well the deadlift isn't really a leg builder.

      Why can't you do squats?

      Delete
  2. AnonymousApril 22, 2012 at 9:42 PM

    cant squat because i train in my garage and i currently dont have a rack. had a mishap with my attempt to squat of a stack of bins. im looking to getting a rack but o dont have the space/money at the moment. i have a barbell, dumbbell handles, and lots of weight.
    thanks,
    -nick

    ReplyDelete
    Replies
    1. Paul CarterApril 23, 2012 at 5:30 AM

      Barbell hack squats, where you put the bar behind you, and do a deadlift. Try those. They can be awkward.

      Also 1 legged squats holding heavy db's.

      Tons of lunges.

      You can also do high rep squats with whatever you can clean onto your shoulders.

      Lots of options.

      Delete
  3. AnonymousApril 23, 2012 at 12:57 AM

    Hey Paul, quick question:

    Speed Skater Squats, any reason you do these rather than Bulgarian Splitsquats (If I'm understanding the videos correctly, SSS is basically a one-and-half rep BSS)? Just for variety?

    Thanks!

    Henrik.

    ReplyDelete
    Replies
    1. Paul CarterApril 23, 2012 at 5:31 AM

      I think they are the same actually. Speed skater squats to me are nothing more than elevated 1 legged squats.

      Delete
    2. AnonymousApril 23, 2012 at 7:34 AM

      Oh, okay. That's just what I call a BSS; didn't know the other so I just saw what Joe DeFranco teaches. Looked odd.

      Thanks.

      Delete
  4. Thomas ClaessensApril 23, 2012 at 8:23 AM

    Will defo look into this since I'm recovering from a Patellar tendinitis.

    I had a question paul, I've been enjoying the old big15 template for a while. What do you think about adding the 50% sets to the original template?

    ReplyDelete
    Replies
    1. Paul CarterApril 23, 2012 at 8:50 AM

      Should be fine. That's what is going to happen in the new big-15.

      Delete