The reigning 212 Olympia champion Derek Lunford leaves no stone unturned to successfully defend his throne in the Olympia 2022scheduled from December 16 to 18 in The Vegas, Nevadaand his out of season leg workout is a testimony of it.
On April 10, 2022, Lunsford took to his YouTube channel to share his leg workout video titled “100-Rep Squat Challenge: Few Will Finish,” where did 100 total reps with the barbell back squat with 315 pounds. He performed five sets of 20 reps to reach his goal of 100 reps. Check it out below:
[Related: Bodybuilder Shaun Clarida Performs a Sleeve-Ripping Arm Workout In His Off-Season]
Derek Lunsford’s Off-Season Leg Workout
“Squatting is going to be our main movement and to be honest I’m feeling some anxiety,” Lunsford said while on his way to the gym.
leg extension
For pre-exhaust his legs, Lunsford performed unilateral extensions (one leg at a time) with five plates. The 212 Olympia champion began his first work game with eight targets and worked his way up to 14 targets for his final game.
Lying Leg Curl
After completing the first exercise, the 28-year-old bodybuilder headed to the lying leg curls machine. While performing the first set, he kept the reps slow and deliberate to ensure optimal performance. muscle fiber recruitment.
barbell squat
For the main exercise of the day, Lunsford headed to a squat machine. He made two heating sets: first at 135 pounds and the other at 225 pounds before starting their working sets.
“Normally I don’t doubt myself going into a workout, but I haven’t done this in a long time,” Lunsford revealed before doing his second warm-up set.
The chaos of 100 repetitions
After a proper warm-up for 100 reps, the Petersburg native performed a lifting belt and stacked the third 45-pound weight plate on each side of the bar. He performed all five sets of 20 reps with relative ease and didn’t stop for a breath between reps. In particular, bodybuilder 212 squatted shallower as his legs were a little more parallel to the floor at the bottom.
I think I need a bucket. I never throw up during a workout.
The high intensity squat session took its toll on the five-foot-six-inch Lunsford, who had to lie face down on a weight bench after completing his fifth set of 20.
[Related: Pro Bodybuilder Regan Grimes Shares Low-Volume, High-Intensity Leg Workout]
Standing leg press and leg curl
Although exhausted after 100 reps on the squat, Lunsford continued his leg training and hit the leg pressdisplaying a champion mentality. Bodybuilder 212 concluded his training session with a couple of sets on the standing leg curl machine.
Lunsford Full Leg Workout
Here is a summary of the 2021 Olympia champion 212 leg training routine:
- Unilateral Leg Extension — 3×12-15
- Lying Leg Curl — 3×15-20
- Barbell squat – 2 x 10 (warm up), 5 x 20
- Leg press — 2×15
- Standing Leg Curls — 2×15
Lunsford’s bodybuilding career
Below is an overview of Lunsford’s professional career, according to NPC News Online:
Road to Olympia 2022
The 2022 212 Olympia roster will likely be stacked. Bodybuilding fans expect another tough battle between Lunsford and 2020 212 Olympia to bite shaun clarida. However, “The Giant Killer” could choose to compete in the Open division since he won the Legion Fest Pro 2021 show, beating the likes of regan grimes Y Sergio Oliva jr.to qualify for the 2022 Mr. Olympia Open division. Clarida has not revealed which division he will be competing in as of this writing.
If Lunsford repeats his 2021 Olympia performance on the 2022 Olympia stage, he will be the third bodybuilder out of 212 to win the title twice in a row, joining the likes of Kevin English and flex lewis.
Featured Image: Derek Lunsford on YouTube
