Like it? Share it!Share on FacebookTweet about this on TwitterShare on LinkedInEmail this to someoneShare on Reddit

For everyone who looks at these workouts and thinks they are just for meatheads, or that girls can’t hang… Ya’ll are crazy!   It’s just about scaling the weights!  Just to prove everyone wrong, I’m going to have a few female guest workout partners over the next couple days.  Today my guest is Daisy, a fitness fanatic who has trained in every style you can imagine.  Even though she hasn’t really lifted legs in more than 6 months due to a piriformis injury, she was apparently both “nervous and excited” to join me on leg day today.  Today’s focus is going to be on our deadlift, but supplemented with a balance of hip and knee dominant exercises.   We limited volume, because we’re going to hit legs a bit tomorrow and because we went so hard on legs last week.  For the program below you’ll see my weights listed first and Daisy’s weights listed second:

 

Warmup:

  • Foam roll – 10 minutes
  • Dynamic stretching – 15 minutes photo 1
  • Adduction bands – 5 minutes

Primary Lift: Deadlifts – We are doing traditional stance deadlifts, 2 warmup sets, followed by 5 working sets x 6 reps, and a 6th set to failure.  45 seconds rest

Ben                                                 Dais

  • 135 lb x 8                                      65 lb x 8
  • 185 lb x 8                                      85 lb x 10
  • 245 lb x 6                                      95 lb x 6
  • 275 lb x 6                                     115 lb x 6
  • 295 lb x 6                                     135 lb x 6
  • 315 lb x 6                                     145 lb x 6 photo 2
  • 325 lb x 6                                     155 lb x 6
  • 295 lb x 12                                   155 lb x 10

Secondary Lift: Backsquat – We did 1 warmup set, followed by 4 working sets by 8.  45 seconds rest

  • 135 lb x 8                                     45 lb x 8
  • 165 lb x 8                                     75 lb x 8
  • 185 lb x 8                                     75 lb x 8
  • 195 lb x 8                                     75 lb x 8
  • 205 lb x 8                                    85 lb x 8

Grouped Set: 16 Steps Walking Lunge + 20 KB swings + 10 Single Leg Hip Thrust (each leg) – No rest

  • 55 lb x 16 + 30 Kg x 20 + 10 (each leg)             20 lb x 16 + 12 Kg x 20 + 10 (each leg)
  • 55 lb x 16 + 30 Kg x 20 + 10 (each leg)             20 lb x 16 + 12 Kg x 20 + 10 (each leg)
  • 55 lb x 16 + 30 Kg x 20 + 10 (each leg)             20 lb x 16 + 12 Kg x 20 + 10 (each leg)

Cardio:

  • 20 minutes on the step mill – Level 8
  • 3 mile easy run, 22 minutes

 

Leave a Reply