I agree wholeheartedly with Alberto’s recent comment that sometimes you have to treat yourself as an absolute beginner. After reading through the comments on my somewhat ordinary (read abysmal) squatting form, I’ll be giving Patrik Nyman’s Prilepin treatment to my posterior chain.
Before embarking on this project, I needed to test my current leg curl performance. The other major player in the routine (see below) is the Romanian Deadlift; I used my current max of 110kg as a starting point here.
Lying leg curl 10@20kg, 5@30kg, 5@35kg, 3@40kg, 2@45kg
As suggested by Alberto, the following is based on the above numbers for the curl and RDL and the Patrik Nyman script on tsampa.org :
ME SQ/DL
Week 1 : Leg curl 3×2@40kg, RDL 5×3@90kg
Week 2 : Leg curl 5×3@35kg, RDL 5×3@92.5kg
Week 3 : Leg curl 5×3@37.5kg, RDL 6×3@80kg
Week 4 : Leg curl 3×2@40kg, RDL 5×3@90kg
Week 5 : Leg curl 5×3@35kg, RDL 5×3@92.5kg
Week 6 : Leg curl 5×3@37.5kg, RDL 6×3@80kg
DE SQ/DL
Weeks 1-6 : Box squat
NB: accessory work will take the form of the regulars – calf raises, arched back GMs, waiter’s bows, pull-throughs and ab work.
I’ll be starting this program next week, giving me a chance beforehand to test my current max deadlift. I suspect, however, that this work will also benefit the deadlift somewhat – so I should probably test it again in another 6 weeks.