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leg strength: pistols and SLDLs

Dec 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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