For those of you that don’t know, I am from the great state of West Virginia. On June 20th, West Virginia celebrated 150 years as a state in our great country. People from all over the land known as “Almost Heaven” celebrated in many different ways – parades, cookouts, parties, and many more. I had to recognize this day the only way I know how; by creating a workout for it.
“West Virginia Day” was also “Leg Day” for me. So I decided to take on the squat rack and came up with a formula that equaled 150 reps total and made for an incredible squat workout that will require 150% effort to get through.
Warm up with 3 supersets of leg extensions and leg curls for 25 reps each.
Leg Extension/Leg Curl Superset – Rest for 2 minutes between supersets.
- 3 sets of 25/25, 25/25, 25/25.
See what I did there? Add those up and you get 150 reps. Now let’s get to the squats. You are going to do 9 sets that will equal 150 reps by the time you finish the last set. Make sure you use a belt and knee wraps if you have knee issues.
Squats – Rest for 2 minutes between sets.
- 2 sets of 25 reps with light weight. (50 reps)
- 2 sets of 20 reps with a little heavier weight. (40 reps)
- 2 sets of 15 reps with more weight on the bar. (30 reps)
- 2 sets of 10 reps with, yep you got it, more weight. (20 reps)
Now you will do 1 final set of 10 reps with the heaviest weight you feel you can do. Get a spotter if necessary to make sure you are safe. This weight should be both a physical and mental challenge. Just don’t try to do something you know you shouldn’t.
Add up those reps throughout the nine sets and you get 150 total. I promise you that you will feel every single one of them too.
Give this a try on your next leg day and let me know how you like it – or dislike it. Happy West Virginia Day!
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.