leg strength: pistols and SLDLsDec 07, 2010
Tonight I went heavy on the legs. I am most happy about doing single leg pistol squats. I could do three sets of 4 using 5 lbs dumbbells in each hand (more to help balance than to add resistance). Pistol squats are the most difficult of the single leg exercises. I did not even attempt pistols at all last year. Definitely work on the basics of single leg strength first.
This was my routine this evening:
("3 x 4 @ 100" means I did 3 sets of 4 reps at 100 lbs)
- Squats: 3x4 @175, 1x5 @165
- modified Deadlift: 3 x 6 @125
- 1 leg Squat: 3 x 4 @10
- cable Pull-through: 3 x 10 @80
- 1 leg Bench Squat: 3 x 10 @15
- 1 leg SLDL: 3 x 10 @15
- Calf-Raises: 3 x 8 @70
1 leg SLDLs are really a challenge at the end of a leg workout. I was wobbling by the last 2 reps or each set.
What are your favorite leg exercises?
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