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A couple leg workouts I've been doing lately

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LithuanianLegs

New Member
Dec 30, 2011
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I'm not sure if this will help anyone else but it increased my squat from 315 to 410 in a little over a month. I mainly have a core set of excercises that I mix up the reps. I have a few different workouts.
Day 1:
Full warm up & stretching(5 mins on bike or jogging then stretch)
full range squat warmup set
box squat 4x8, 3x5
full range squat 3x5, 2x4, 2x15
over-head squat 4x8-10, 2xmax(or until failure)
full cool down & stretching (repeat warmup)
Day 2:
Full warm up
Full range squat warm up set
Full range squat 4x3, 2x3, 3x12-15
Olympic Squats(concentrate on form) 5x5
Snatch 3x3
full cool down
Day 3:
Full warmup
Box squat warmup set
Box squat 8x3, 2x2, 1xMAX
leg press 6x4, 2x2
Front squat 5x3
cool down
Day 4:
warm up
full range squat warmup
Box squat 1x10, 1x8, 1x5, 2x3, 1xMAX, 1x12-15
Full range squat 1x8, 2x5, 2x3, 1xMAX, 2x12-15
Over-head squat 2x8-10, 1x5, 1x2
Leg Press 5x5, 2x3, 2x2, MAX(if you want)
Front squat 3x5, 1x12-15
Stair Jumps(get at least 3 jumps as high as you can on each one) 10-15x
Stair master climb 20-40 flights( depending on your conditioning)
You NEED to cool down and stretch after this workout.
 
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