Leg Day- 1/5/10

Man, that is weird typing "10" in the year spot of the date...

For leg day had two real solid partners, Luke Beggs and Matt Cook. When I train legs, even on your most motivated day, you at least need a spotter/ some one to yell at you.

Warm-up
leg extensions 4x12 pretty light weight
leg curls 3x15 just getting the blood flowing

dynamic warm up
over unders
bw squats
chest stretch- torn up from yesterday, too tight a chest won't let me get under the bar like i want to

back squat
45x a lot
135x12
225x 10
315x3
365x6
385x6
405x6

RDLs
225 x8
245 x8
265 2x8

1-legged leg press
3 plates each side 2x8 each side
4 plates each side 1x6 each side

superset leg extensions (3x12) and leg curls (2x10)

machine calf raises 5x6-12 increasing weight=less reps

Importance of Unilateral Training

Uni-what? Unilateral training is a particular way to exercise one group of muscles on one side of your body. Any exercise that does not utilize either arms or both legs or utilizes dumbbells so the movements of both limbs are separate is unilateral training. Unilateral training increases strength of the weaker limb, which leads to an overall heavier lift and a more balanced body. Some examples of unilateral exercises are dumbbell bench (incline, decline, or flat), one-arm dumbbell bench (any variation listed before), step ups, one-legged leg curl, one-legged RDLs, one-arm dumbbell shoulder press, dumbbell row, one-arm lat pull down, etc.

Unilateral training allows for a person to notice strength deficiencies. We have all heard of some one that says their left leg is stronger than their right leg or seen some one on bench press that consistently has the bar concentrically moving up first on the left and the right follows. Even some one that is trying to push evenly on both sides will push more from their stronger side.

Bilateral training would be back and front squat, barbell bench (incline, decline, or flat), barbell shoulder press, etc. Bilateral training is used exclusively in strength competitions because who care how much a person can press with just one arm or leg. However, strengthening your weak points by utilizing unilateral training will help increase you weights for bilateral movements.