Hamstrings getting bigger!

[SofaGeorge]

Post your full leg routine before we have to bitch slap it out of you.

 

[coolcolj]

Post your full leg routine before we have to bitch slap it out of you.

Well I don't have one routine, it changes all the time - but here are some workouts from the previous few weeks


Sunday 9th Feb - 9/2/03 - Week 5 - Day 1 - Lower Body SHOCK

Jump Squats
Rest - 3mins
55lbs 2x6

MidThigh Hang Powerclean
155lbs 3x3

Full Olympic Squat + Light Bands - No belt
Light Bands kicking in halfway up

225lbs 3x4 - 70% 1RM
245lbs 3x3 - 75%
260lbs 2x2 - 80%

Clean Pulls
Pulled to belly button or so, with elbows up shrug onto toes
Lowering weight in 3-4 secs, really stretching out the hams

185lbs x3, 205lbs x 3, 225lbs x3

Core work and remedial work
Rest - 30sec to 1 min between each alternating

Swiss Ball Crunches
Tempo 2111
+12.5lbs 2x10

Superman Back extension
Tempo 2121
BW 2x10

Peterson Stepups
Tempo 2122
+4kg 2x10
-------------
Then

Reverse hypers (on hyper bench)
Tempo 2111
BW x10

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Wednesday 12th Feb - 12/2/03 Week 5 - Day 3 - Lower Body

Hang CleanGrip PowerSnatch

95lbs x3, 100lbsx 3, 95lbsx3
Held lockout for 2 secs


Full Olympic Squat + Light Bands - No belt

Light Bands kicking in one inch off the bottom
Band tension - bottom 0lbs , top 140lbs
Tempo 10X0
1x vertical jump then
135lbs+bands 2x3 - rest 1min
160lbs+bands 2x3 - rest 2mins
1x vertical jump
185lbs+bands 2x3 - rest 3mins


Sumo Deads

135lbs 2x5 rep cluster - 10 sec rest between each rep

Mainly form work - speed singles, first set I dive bombed down - rip and grip, 2nd set was started off the floor


Rack Clean pulls to Shrug onto toes, Arms Locked
Pin setting - bar an inch above knee
Tempo 11X1
225lbsx3, 245lbsx3, 275lbsx3,
295lbsx3 - grip slipping
315x3+straps

Core work

Hanging leg raises
Tempo 2111
2x8

Reverse hypers (on hyper bench)
Tempo 2111
BW 2x10

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Sunday 16th Feb - 16/2/03 - Week 6 - Day 1 - Lower Body

Jump Squats
60lbs 3x6


MidThigh Hang Powerclean and Power Jerks

135lbsx3+ Power Jerk
155lbs 3x3+1 Power Jerk

Full Olympic Squat + Light Bands - No belt

Light Bands kicking in halfway up
One full Squat jump 30 secs before each set
280lbs+bands 3x3
235lbs+bands 3x3

Clean Pulls
Pulled to Sternum, with elbows up shrug onto toes
185lbs x3
235lbs 3x3

Jumping Box Squats
Box set at parallel - knee angle >90 degrees - wider than shoudler width stance.
BW 6x3


Core work and remedial work
Rest - 30sec to 1 min between each alternating

Swiss Ball Crunches
Tempo 2110
+15lbs 3x10

Weighted back Extensions
Tempo 2010
+2kg 2x10
Really felt these in my hams.

-------------
Then

Reverse hypers (on hyper bench)
Tempo 2211
BW 2x10


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Wednesday 19th Feb 2003 Week 6 - Day 4 - Lower Body

Oly Lifts

MidThigh CleanGrip hang Power Snatch 95lbs 2x3

Then I did a lot of stuff - can't remebr em all, but basicly worked up to
Below knee Hang Squat snatches/power snatches with 95lbs
And then Hang Power Cleans and Squats cleans with 95, 115, and 135lbs


Full Olympic Squat + Light Bands - No belt

Light Bands - Band tension - bottom 10-20lbs , top 150-160lbs
Tempo X0X0

135lbs+bands 2x3 - rest 1min

1x full squat jump before each set
160lbs+bands 2x3 - rest 2mins

1x full squat jump before each set
185lbs+bands 2x3 - rest 3mins


Sumo Deads
155lbs 2x5 rep cluster - 10 sec rest between each rep


Rack Clean pulls to Shrug onto toes, Arms Locked
Pin setting - bar at knee level
225lbs x 3
275lbs 3x3


Jumping Box Squat
BW 4x3

Core work
alternating between each - 30sec to 1 min rest

Incline situps
2x10

Back extensions
+5lbs 2x10

-------------------------
then

Reverse hypers (on hyper bench)
Tempo 2211
BW 1x10