Swolecat's Leg Routine...

**jasper1968** · 05-16-2005, 11:28 PM

Hey SC, nice change up for myself and wife. We left wobbly and totally satisfied. It was a mind blower and great to get away from heavy squats, hacks, and presses. Thanks bro

**tretch187** · 05-17-2005, 06:13 AM

Hey Swole....

How many times a week do you think you could get away with doing this leg routine? One the max?

**SwoleCat** · 05-17-2005, 08:01 AM

Once, or once every 6th day. (Done Monday, do either next Monday or next Sunday at the earliest)

~SC~

**jasper1968** · 05-17-2005, 01:27 PM

Hey Swolecat

do you do additional hamstring training on off leg days? Maybe two days later....Feels good to have some soreness the day after..

Thanks..

Jasper

**SwoleCat** · 05-17-2005, 05:37 PM

I do not do any additional ham work, no.

I'm sore for far too long to even try, plus the growth from that day is more than enough.

~SC~

**ginkobulloba** · 05-17-2005, 07:47 PM

Swolecat,

I just did this for leg day today and it thoroughly kicked my ass. For the squats, I kept it at 225 for 4 sets. I could only manage 4 because I thought I was going to spew all over the gym. Should I pyramid my sets? I just kep it at 225 because it felt like a good weight for me, but I wasn't sure about the pyramid thing.

**jasper1968** · 05-17-2005, 07:57 PM

personally I did a pyramid up. 145, 185, then finished at 225. I can't wait to do it in another 5 days..

**ginkobulloba** · 05-23-2005, 07:06 PM

I did a pyramid up today, 135, 185, 205, 225, 245 and didn't feel nowhere near as spent as I did last week. Still a kick ass leg day. In n' out in record time, too.

**jasper1968** · 05-23-2005, 09:16 PM

Originally Posted by ginkobulloba

I did a pyramid up today, 135, 185, 205, 225, 245 and didn't feel nowhere near as spent as I did last week. Still a kick ass leg day. In n' out in record time, too.

I hear ya! I did it last night and it kicked my ass 145, 185, 185, 225 , 225...My wife is doing it also and she kicked ass.. This week I was pretty spent.

**SwoleCat** · 05-24-2005, 11:20 AM

No need to pyramid, no.

I like the 225 for 4 sets best, as you did the first time.

~SC~

**jasper1968** · 05-24-2005, 03:59 PM

ok, I will start with 225 for 4. Thanks again for the heads up on the 3/2 tempo. I have been using it on other body parts. It is def something I needed to refresh my training..

Jasper

**chest6** · 06-03-2005, 06:58 PM

what percentage of 1rep squat max do yall think is good for this routine??

**bfit01** · 06-03-2005, 10:20 PM

If you're doing it right, I'd say no more than 50-60%.

**chest6** · 06-03-2005, 10:29 PM

okay I'm going to start it in a couple days and I was going to go with 50%.

**robkesl** · 06-04-2005, 12:14 PM

Godd*mnit, i did SC leg workout yesterday, Now i really wish i didnt, i cant handle any steps at all! IT was very good though, you get a different type of burn with those high sets. i thought i was going to pass out on my last set of squats, That was horrible! but i pulled through, deff. going to do that one again!

**63190** · 06-04-2005, 07:00 PM

I biffed it. I was tryin' to do this from memory. I forgot to supper set the extensions and curls. Then I added leg press before squating. I did feel that total leg pump though. For calfs (problem area for me) I super setted angled standing calf machine with barbell shin raises. 5x25. I'm hitting those three times a week. The calfs ain't groing yet, but are starting to feel less mooshy.

**Deezuhl** · 06-05-2005, 06:32 AM

i put one inch on my quads and calves in 5 weeks on swoles leg routine.. I cant complain!!!

**Moosepellet** · 06-05-2005, 09:10 AM

Whats the 3/2 tempo? Three seconds down and pause for 2 sec. at the bottom, before coming up, what?

**SwoleCat** · 06-05-2005, 09:31 AM

One - two - three on they way down............then explode back up (not too crazy to hurt the back or round it in any weird manner, keep abs tight), but go up for a count of one - two........

The weight can't be extremely heavy when doing this routine, or it won't work and you'll work your back more than anything else. When that happens, the weight is too heavy.

Check the egos at the door.

~SC~

**HeavyHitter** · 06-06-2005, 12:19 PM

just printed it out baby!! im kinda gettin nervous tho!!! hehehehe

**SwoleCat** · 06-06-2005, 05:26 PM

You'll like it bro, just make sure to read it and do it right or else it'll suck both in feeling and results.

~SC~

**love 2 lift** · 07-15-2005, 02:19 PM

Going to have to give this a try next week.

Looks Crazy! Been doing heavy Front squats<instead of back> for the last few months, so I know this will be a shock.