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Hack squats today! 13 reps with 4 plates and some change…+1 from last time which we’ll take. These feel absolutely immaculate. Quads fully blown after it.

Francis Melia

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22,812 Aufrufe • vor 7 Monaten •via X (Twitter)

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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Francis Melia

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Fun team workout today- 30 min AMRAP (as many rounds as possible): 3 deadlifts @ 175lbs 9 air squats Bar muscle ups (I did 1 at a time because I just got these haha) 9 more air squats Partners alternate rounds. My partner and I did 31 rounds plus 13 reps 🫡

Fun team workout today- 30 min AMRAP (as many rounds as possible): 3 deadlifts @ 175lbs 9 air squats Bar muscle ups (I did 1 at a time because I just got these haha) 9 more air squats Partners alternate rounds. My partner and I did 31 rounds plus 13 reps 🫡

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Deadlifts. No way I was ending the year without a deadlift PR. 4 plates for 10 reps. +1 from my last time lifting this weight. Happy 2026 to all the good people on here who help, support and encourage each other. 🫡

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We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

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My Peak Challenge

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Been up since 2AM so decided it was gym time. Haven't barbell squatted in probably 6+ months. 305 didn't feel "heavy" but it didn't feel great. This was after hack squats and leg press so maybe next time I'll start with it instead. Kinda mad at myself for getting this weak😔 it feels like I let everyone down

Been up since 2AM so decided it was gym time. Haven't barbell squatted in probably 6+ months. 305 didn't feel "heavy" but it didn't feel great. This was after hack squats and leg press so maybe next time I'll start with it instead. Kinda mad at myself for getting this weak😔 it feels like I let everyone down

lol I'm not a bottom

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Aintree 4:40 - Sans Bruit 13/2 Absolutely bolted up in this race like year with a front running masterclass from Bryony. He won off 128 last year and he’s back here off 130 which is crazy.

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Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.

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5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

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