It seems like every leg day is getting more and more difficult for me. My upper body seems to be coming along pretty well. I see a big difference from when I first started lifting a couple of months ago. I feel different, I look different. But my legs are my big problem.
I get DOMS from leg day that kill me for several days after. Upper body DOMS are barely noticeable. The only spot that I get it kinda bad are my triceps, but it's not unbearable. My quads and glutes, however, have me walking like an old man. Sitting on the toilet is a precarious endeavor...
I feel like I get way too worn out way too quick, given the light weights I'm using. What I want to know is what is the most effective change for me? Should I do even less weight? Less reps and add sets? Should I just rest longer between sets? How much does bodyweight, in your experience, effect squats? I'm pretty heavy (263lbs/119kg).
I'm aiming for fat loss, but am hoping to build a fair amount of muscle as I go. I'm not really concerned as much with muscular legs as upper body, but I do want strong legs. Also, I figure building the glutes and quads will be good for fat loss, since they are large muscles. Should I maybe focus on lower weight and higher reps, since I'm not likely to try to bulk muscle in my legs? Or should I treat it as I will my upper body?
Anyway, here are some excerpts from my journal of my past few workouts, most recent first. As you can see, I've pussed out a few times. The past two leg days have been on Thursdays, which is a work day. Unfortunately, it was a heavy work day both times and I was tired before I ever started. I moved legs to Thursdays because of the DOMS. Give me the weekend to suffer through the worst of it rather than at work. Also, will make cardio days easier.
Front Squats (Triceps Bar) 66# 15x1, 116# 10x1, 136# 8x1, 146# 3x1, 136# 4x1, 116# 7x1 *Only enough rest to add/remove plates
Romanian Dead Lift 150# 15x1, 250# 5x3
Dead Lift 300# 3x1
Sumo Squat (Barbell) 250# 3x1 *Uncomfortable. BB between legs. Felt something in abdomen. Not gonna work...
Sumo Squats (Triceps Bar) 166# 10x1, 15x2 *Bar between legs, grabbed long sides. Not gonna work... go back to DBs...
Front Squats: 66# 25x1, 116# 10x2, 146# 6x1, 116# 10x1
Step Ups: 130# 5x1, 110# 5x1, 80# 8x2 (per leg)
Romanian Dead Lift: 250# 6x2, 220# 6x3
Dead Lift 290# 3x1, 2x1
Tricep Bar Front Squats: 121# 10x2, 136# 6x1, 5x1
Sumo Squats 150# DB: 12x2, 10x2
Dead Lift 300# 6x1, 280# 2x1 *WTF happened here tonight?
Step Ups 80# 10x1 (per leg)
Dead Lift: 320# FAIL, 310# 3x, 290# 3x
Dead Lift Calf Raises: 300# 12x1, 10x1, 280# 10x1
Dumbell Sumo Squats: 150# 10x3
17" Step Ups w/DB's: 100# 10x1
Tri Bar Front Squats: 116# 8x3
WEEK BEFORE THAT:
Front Squats 120# 8x3, 100# 10x3 (wrists hurt like hell)
Sumo Squats 105# 20x1, 125# 15x3
Dead Lift 290# 7x3
Calf Raises 290# 10x1 (left hand crapped out on me, tweaked back)
Step Ups 80# (on knee high table) 12x1 (between my back and left hand I said screw it after I did both legs)
FIRST WEEK IN JOURNAL:
Front Squats w/triceps bar 106# 10x3
DB Sumo Squats 80# 20x3
BB Front Squats 50# 20x1 (no break from Sumo)
Rack Pull (from bench, no rack) 200# 6x2
Rack Pull (from bench, no rack) 200# 10x2
Step ups (table a little under knee height) 80# (40x2 DB) 20x3
Deadlift 200# 8x3
Calf Raises 200# 15x4