Tuesday is leg day / ME Lower. Typically when I’m following a true Westside program, it would be Max Effort Lower, but with my main focus right now being to add size in my quads – I am doing more volume on the main lift.
Warmup: 3×15 on Leg Extension, Hamstring Curl, Leg press
High Bar Parallel Box Squat against 100lbs band tension
barx10
135×6
135×6
225×6
315×6
315×10
Belt Squat with band tension – 5×25
Power Squat against band tension – 4×8 increase weight each set
Leg Press – 4×20 increase weight each set
Leg Extension – 4×12 increase weight each set
The goal with this leg workout was to pump as much blood as possible into my quads. I am working on using my quads as the primary mover, as I am typically hamstring dominant (as seen by my deadlift:squat ratio). This means that my poundages are not high, but the mind to muscle connection and tempo is consistent through all reps.
On paper this doesn’t look like a very hard workout, but with short rest periods and slow tempo, my legs were absolutely pumped by the end.
