Solid training day today. We started out with Peterson Step Ups, a great exercise to prevent knee injuries and build up the teardrop muscle (vastus medialis) just above the knee. I think we’ll start all leg training sessions with Peterson Step Ups for this phase – good way to warmup and get the blood going.
Hack Squats were next – we probably have not done these in over a year. In my opinion, they target the quads (especially just above the knee) better than just about any other leg exercise except front squats. I would even recommend them over back squats if muscle growth is the goal.As I’m writing this, I can already feel the soreness kicking in. You know you’ve had a killer leg workout when the soreness starts on the same day.
Last exercise of the day is an all-time favorite – Elevated Snatch-Grip Deadlifts. We add these to a training cycle a few times a year. Snatch-Grip Deadlifts hit too many muscle groups to name – they’re great for overall leg and back development. We added them in to work the deadlift over a greater range of motion, which will carryover well for the conventional deadlift.
The key for this cycle is to stay healthy and be consistent. Healthy shoulder = 350lb+ bench and healthy knees = 600lb deadlift.
|Exercise||Sets & Reps||Weight Used|
|Peterson Step Ups||4 sets of 12 reps||45lbs, 45lbs, 45lbs, 45lbs|
|Hack Squats||4 sets of 6 reps||90lbs, 180lbs, 270lbs, 320lbs|
|Elevated Snatch-Grip Deadlifts||4 sets of 6 reps||135lbs, 225lbs, 275lbs, 315lbs|