Legday

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  • #130469
    Maximilian Knödl
    Participant

    Hey Coaches, how would you structer a legday with squats and RDLs? I struggel a little bit with programming it right. I have the order like this. But after RDLs I can not have any high output exercise. My options would be a leg X, anything free or in the smith. Would it make sense to do 4 sets of lunges after RDLs to finish ? Or would you do another log book exercise? How would you Programm the legday?

    A1. Seated legcurls 3 sets
    Set 1 8-12
    Set 2 10-15
    Set 3 15-20

    B1. Hip loaded calfraises 3 set
    Set 1 8-12
    Set 2 10-15
    Set 3 15-20

    C1. Safety bar heel elevated squat 3 sets
    Set 1 5-8
    Set 2 8-12
    Set 3 15-20

    D1. RDL 2 Sets
    Set 1 5-8
    Set 2 8-12

    #130831
    BryceBahm
    Participant
    #130974
    Maximilian Knödl
    Participant

    Ok, i think I can handle these 3 Sets. Iv been squatting constantly for 2 years and progress every sessions. I incorporate a third set because I don’t have any other exercise that are as good as the squat. I only have a smith machine and leg X available. So a decided to do a 3 set. My RDL output is not really decreased after that 3 set. I still hit the same weight as I hit with 2 sets. The only Problem is that I dont can do anything load based after my RDLs. Iv I do 2 sets squats maybe I can do a little bit more, but my exercises are not as good as a squat. So would It be beneficial to cut the 3 set and do 2 sets leg X after RDLs with slightly higher load? Or should I just do one set and do a massiv drop set and finish with this, but stick to 3 sets squats?
    Do I need a other exercises after my RDLs ? Or would it be enough ?

    #131579
    BryceBahm
    Participant

    Ok, i think I can handle these 3 Sets. Iv been squatting constantly for 2 years and progress every sessions. I incorporate a third set because I don’t have any other exercise that are as good as the squat. I only have a smith machine and leg X available. So a decided to do a 3 set. My RDL output is not really decreased after that 3 set. I still hit the same weight as I hit with 2 sets. The only Problem is that I dont can do anything load based after my RDLs. Iv I do 2 sets squats maybe I can do a little bit more, but my exercises are not as good as a squat. So would It be beneficial to cut the 3 set and do 2 sets leg X after RDLs with slightly higher load? Or should I just do one set and do a massiv drop set and finish with this, but stick to 3 sets squats?
    Do I need a other exercises after my RDLs ? Or would it be enough ?

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