Is anyone else trying to....

[johndecena]

Well, on wednesday, I did some pretty heavy squatting. I started with 3 sets of 10 @ 135lbs, 2 sets of 7 @ 185, singles of 205, 225, 250. I did them VERY deep. Next, front squats with heels up 1" 3 sets of 10, first set @ 155, second @ 185, 3rd @ 205. Wide squats, very wide, 3 sets of 10, @ 155, 185, 205. Side split squats 3 sets of 10 @ 175. Single leg bulgarian split squats with heel up 1", body weight, very explosive, 3 sets of 10. Seated calf raises with 65 lbs dumbbells on my knees, 3 sets of 15. Standing calf raises, holding 65's, 3 sets of 15. Good mornings, 3 sets of 12 @ 175. Romanian dead lifts 3 sets of 12 @ 175. Finished with deadlifts, 12reps @ 155, 12 reps @ 185, 12 reps @ 225, 3 sets @ 255.... I could have done heavier on the dead lifts, but I was tired. My hamstrings are still wrecked today! I trained arms and back on Monday after ball, chest and abs on tuesday. Legs wednesday. Arms and back yesterday. Abs and chest today. Arms and back tomorrow. Rest sunday. I'll be ready for ball on Monday though.

[bluegreyhound]

Originally Posted by johndecena

Well, on wednesday, I did some pretty heavy squatting. I started with 3 sets of 10 @ 135lbs, 2 sets of 7 @ 185, singles of 205, 225, 250. I did them VERY deep. Next, front squats with heels up 1" 3 sets of 10, first set @ 155, second @ 185, 3rd @ 205. Wide squats, very wide, 3 sets of 10, @ 155, 185, 205. Side split squats 3 sets of 10 @ 175. Single leg bulgarian split squats with heel up 1", body weight, very explosive, 3 sets of 10. Seated calf raises with 65 lbs dumbbells on my knees, 3 sets of 15. Standing calf raises, holding 65's, 3 sets of 15. Good mornings, 3 sets of 12 @ 175. Romanian dead lifts 3 sets of 12 @ 175. Finished with deadlifts, 12reps @ 155, 12 reps @ 185, 12 reps @ 225, 3 sets @ 255.... I could have done heavier on the dead lifts, but I was tired. My hamstrings are still wrecked today! I trained arms and back on Monday after ball, chest and abs on tuesday. Legs wednesday. Arms and back yesterday. Abs and chest today. Arms and back tomorrow. Rest sunday. I'll be ready for ball on Monday though.

That's a lot of reps man! Your quads are going to get massive if you keep that up. Good work on working though all of that. Later on, after a while I would advise you to switch it up: bias towards multiple sets of DL, SLDL, RDL, "natural GHR" and GM. Oh, you can box squat too if you really want to.

[johndecena]

Originally Posted by bluegreyhound

switch it up: bias towards multiple sets of DL, SLDL, RDL, "natural GHR" and GM. Oh, you can box squat too if you really want to.

Would you mind elaborating on the last part?

Oh yeah, I intentionally skipped the box squats this week.

[bluegreyhound]

Originally Posted by johndecena

Would you mind elaborating on the last part?

Oh yeah, I intentionally skipped the box squats this week.

What last part? The part about box squats? In my mind, box squatting doesn't stress the body and CNS as much as (heavier) conventional squatting. So If you decide you must squat, by box squatting you should be better placed to make max gains in deadlifting. After your quads are super strong you should focus more on your glutes and hamstrings.

[johndecena]

Haha, no, the OTHER last part sorry. I've got the box squats down!

Originally Posted by bluegreyhound

Later on, after a while I would advise you to switch it up: bias towards multiple sets of DL, SLDL, RDL, "natural GHR" and GM.

[bluegreyhound]

Originally Posted by johndecena

Haha, no, the OTHER last part sorry. I've got the box squats down!

My two cents.
If you do such high workload in quad dominant movements, your quads are going to be king. I note that you raise your heel in a lot of the exercises which is really going to load them up nicely. Just remember to dedicate the appropriate amount of time to your hamstrings. Low depth and wide stance squatting will load up the hams and hips nicely, however, my view is that you probably need that little bit more just to balance your leg development out. So I guess I'm looking at things from an injury prevention perspective. In particular, you play point so you really need the knee stability - hams are really important. Also from a neuro. perspective it cannot hurt to make sure you have great hip activation and you'll be a faster sprinter as a result; poor hip activation means the hams take the more the load and makes you more susceptible to injury too.

Great job with the leg workout man. I think I'd struggle to complete all of that in one session!

[johndecena]

Originally Posted by bluegreyhound

My two cents.
If you do such high workload in quad dominant movements, your quads are going to be king. I note that you raise your heel in a lot of the exercises which is really going to load them up nicely. Just remember to dedicate the appropriate amount of time to your hamstrings. Low depth and wide stance squatting will load up the hams and hips nicely, however, my view is that you probably need that little bit more just to balance your leg development out. So I guess I'm looking at things from an injury prevention perspective. In particular, you play point so you really need the knee stability - hams are really important. Also from a neuro. perspective it cannot hurt to make sure you have great hip activation and you'll be a faster sprinter as a result; poor hip activation means the hams take the more the load and makes you more susceptible to injury too.

Great job with the leg workout man. I think I'd struggle to complete all of that in one session!

Thanks. The funny thing, well not haha funny but, my hams are sore for like 3 days after. Right where they come into my glutes especially. My quads don't even get tired. I can see much more mass in my quads, and hams, but the quads just don't get tired. So, I know I'm hitting the hams pretty good. Next time, I will do box squats as well, and just destroy my Posterior chain.