butterfly

Some of you may remember a group of us taking on the Leg Challenge offered by Jason Lomond last year. We'll I've decided to go for it again!!!

I started this thread for two purposes
1) I'm looking for anyone interested in taking on the challenge with me/us and
2) Since it is a tough program, participants often need encouragement and a place to vent

Katie has already said she wants to join the challenge and we are planning on starting the weekend of May31st/June 1st. A new journal will be started to record workouts and progress.

So, check out the plan and let us know if you want to join in all the fun

The attached is the schedule...

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

butterfly

Wow, 51 views and no takers???

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

craig777

Sorry Butterfly, I can't

butterfly

That's ok Craig... BTW I like the new avatar pic

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

craig777

Thank you ma'am

It is actually from last year about May 2002. I think I weighed about 199 when I took that one. I weigh 232 right now, and have some extra fat, but when I get ready for the comp on Nov 1st of this year I hope to look even better.

Badger

I would love to tackle this with all of you but I am having some serious knee problems right now. Which brings me to ask this question.

I went to the Dr. last week and he seems to think that I have what is called a Bakers Cyst. It is very painful, especially when you bend the knee, and he told me that the only real way to "fix" it is with surgery. With that being said, he put me on some anti inflamatory medication for two weeks to see if that will help with my knee. If it doesn't I'll have an MRI and see what is going on with the knee and we'll discuss my options then. Has anyone ever had this problem and if so what fixed it for you?

I really don't want surgery but anything is better than not being able to "function" normally and without pain.

spire

What is the goal of this program? What is the objective?

As a cyclist, this looks really interesting.

katie64

My reason for doing this is to build muscle and strength in my legs, the challenge part is support from anyone else that is doing it, we report our progress, ask questions and seek mutual support in one thread..........would love to have you do it with us.....

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

MeanCuts

My browser won't let me read it

katie64

Thigh Training by
Jason Lomond
Originally posted at Heavyweights.net

General Notes
This is not a program for beginners. It's broken into 4 phases. Depending on your training frequency, each phase will be performed for 4-6 workouts. Poliquin recommends training each body part once every 5 days whereas many of you may train each body part more or less frequently. During this program do not train legs any more frequently than once every 5 days (which would give you 6 workouts for each phase). If you train legs once per week, I recommend moving on to the next phase after 4 weeks.

During the final week of each phase (except for Phase1) decrease the number of sets by 2-3 for each exercise. In addition, cut back on the volume of other body parts during this program by 30-40% of your regular program because you are attempting to specialize on the legs. This is not a program that focuses on calves. That may become a priority after completion of this program. You may want to increase your calorie content during phases 1 and 3 because of higher volume.

TEMPOS
The first number refers to the eccentric portion of the lift (the lowering). The second number refers to the pause between the eccentric and the concentric (in a contracted state). For example, the bottom of a squat or the top of a calf raise. The third number refers to the concentric portion of the lift (the raising). Sometimes, you will see a fourth number and it refers to the pause between the concentric and the eccentric. When you see an X, this means the lift should be performed explosively.
For example a squat of 402 would mean a 4-second decent, 0 second pause, then a 2-second accent.

EXERCISE ORDER
Exercises are numbered and should be done in order. Where a number is broken down into letters, for example 2.a), 2.b), You would perform one set of exercise 2a, rest the appropriate length of time and proceed to exercise 2b. Only once you've completed all sets for a particular number should you move onto the next numbered exercise.

Phase 1


EXERCISE SETS/REPS RI TEMPO NOTES
1. 1&1/4 lying leg curl 4/6-8 2 mins _ * see below
2. Heels elevated back squat 100 REPS 1:1 402 ** see below
3. Good mornings 100 REPS 1:1 303 _
4. Seated calf raise 6/15-20 10 secs 211 _

* To perform 1&1/4 lying leg curl, bring the calves towards the glutes, lower ¼ of the way down over 2 seconds, then bring the calves back to the glutes and lower over 4 seconds. That's 1 rep!
** Rest interval during 100 reps is of a 1:1 ratio, meaning rest for the duration that it takes to perform the set (or perform the next set as soon as your partner has completed his/her set). Use a stopwatch to time the length of sets if you train by yourself.

Start with a weight that you could perform 20 reps (approx. 60% of 1RM) and do as many as possible (e.g.) 20 reps. Rest for the appropriate length of time and perform as many reps as possible again. This process continues until all 100 reps with the same weight are completed. It may take up to a dozen sets the first time. After you can perform all 100 reps with the same weight in 4 sets, increase the resistance by 5%.

Phase 2


EXERCISE SETS/REPS RI TEMPO NOTES
1a. Front squat 5/3-5 2 mins 505 *5% method
1b. Wide grip deadlift standing on a platform 5/3-5 2 mins 505 _
2. Lying leg curl (toes in) 5/4 3 mins 801 _
3. Standing calf raise 3/8-10 90 secs 221 _

* 5% method: during each workout in this phase add 5% to the weight used in front squats and deadlifts and decrease the number of repetitions by 1. For example,
Workout 1: (100kgx5)3, 100kgx4, 100kgx3
Workout 2: (105kgx4)3, 105kgx3, 100kgx4
Workout 3: (110kgx3)3, (105kgx3)2
During workout 4 the repetitions would increase to 5 again and the weight that was used in workout 2 would be used. This would indicate a 5% gain.

Phase 3-Part 1

Notes Parts 1 and 2 are alternated from workout to workout

EXERCISE SETS/REPS RI TEMPO NOTES
1. Back squats 6/4-6 3 mins *see below
2a. Lying leg curl (toes out) 5/4-6 0 secs 501 _
2b. Semi stiff legged deadlift 4/8-10 3 mins 402 _
3. Seated calf raise 4/12-15 30 secs 211 _

Each set of regular back squats (402 tempo) is alternated with a set of pure eccentric back squats of 4-6 reps with a 6-8 second lowering. Use 1-3 experienced spotters when performing eccentrics to aid in the lifting portion of the exercise. Be sure that proper communication exists between spotters so that one doesn't lift while the other does. Perform 3 regular sets and 3 eccentric sets in total. During workouts 4-6 (depending on the frequency that you train) only perform 4 total sets.



EXERCISE SETS/REPS RI TEMPO NOTES
1. 1&1/4 back squats 4/4-6 3 mins *see 1&1/4 leg curl above
2. Partial squat 2/8-10 2 mins 311 ** see below
2a. Lying leg curl (toes out) 5/4-6 0 secs 501 _
2b. Semi stiff legged deadlift 4/8-10 3 mins 402 _
3. Seated calf raise 4/12-15 30 secs 211 _
** Use a power rack for these if possible and pause on the pins for 1-2 seconds. Perform the top 1/3 of the movement with a heavy weight.

Phase 4


EXERCISE SETS/REPS RI TEMPO NOTES
1. Knee tuck jumps 4/10 3 mins explosive * see below
2a. Front squats 6/2-3 2 mins 22X ** see below
2b. Position deadlifts 6-9/2-3 2 mins 221 *** see below

* Knee tuck jumps are performed using bodyweight only. Wear a good pair of cross trainers. Stand in one spot, holding the arms out at chest level and jump as high as possible. Bring the knees up to touch the hands. When you hit the ground land on the balls of your feet and jump again as quickly as possible, minimizing the amount of time that you are on the ground.

** Perform the front squats by lowering the weight and pausing 2 seconds at your sticking point before returning to the upright position. Attempt to explode out of the sticking point. It is the intent of the movement, more so than the actual velocity, which is important.

*** Position deadlifts require that you perform 2-3 sets at 3 different positions:
1st 2-3 sets: stand on a platform;
2nd 2-3 sets: from floor
3rd 2-3 sets: from above the knee

Use a regular conventional deadlift stance and avoid bending over throughout the lower back as much as possible (in other words, don't look like you're about to walk on your hands).

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

MeanCuts

Thanks Katie

butterfly

This program is designed to help "shock" your leg muscles into growing in size and strength.

I got through the 3rd phase last time I did this challenge and you could actually see my hams, a first!!! Other improvements were in my calves and overall improved strength. My squats are up to 185lbs! Whereas before I was lucky to get to 135lbs.

A big plus to doing this program to me was that I discovered some new exercises that I love and others that I hate so I was able to put together a more effective program for myself.

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

spire

The document doesn't actually describe the excercises :

What is :

a partial squat?

a back squat?

a front squat?

a semi-stiiff legged deadlift?

knee tuck jumps?

position deadlifts?

I havn't heard of many of these variations before (that's not saying much, I don't have that much experience here)

butterfly

Try this for starters...

http://www.healthrap.com/fitness.htm


I know it has these...
a back squat?
a front squat?
a semi-stiiff legged deadlift?

These might be called something else, I'll look into...
a partial squat?
knee tuck jumps?
position deadlifts?

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

katie64

Good site B, I needed to look some up too

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

Rissole

Gonna run this by my trainer this arvo and see what he thinks. If he says ok, then i'm in

My Journal

spire

Please tell us what your trainer says.

katie64

Excellent...........Hi Rissole

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

Rissole

No worries

My Journal

Rissole

Hi KT

My Journal

butterfly

So you're in???

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

naturaltan

hhmmmm ... legs being my weakest point, maybe I should give this a try.

just kick'in it in the ole Charger

butterfly

Yea, maybe you should!!!

I would love it if you would... what about the Mrs, think she'd do it too?

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

Dero

Hmmmmm,to do or not to do...That sounds like a good winter program for me.In the off biking season...

Senior citizen at work, don't bugg me.

Twin Peak

Just do it and stop being a panzie.

www.DesignerSupps.com
INTELLIGENT DESIGN™...lands on 1/1/2007
www.intelligentdesignmag.com

Dero

Ahurmmmmm...You talking to me????

Senior citizen at work, don't bugg me.

Twin Peak