Originally Posted by
D7M
First step is to know what weight you can squat 10 reps fairly easily. Drop that weight 60 pounds. Say you can get 10 reps @ 285, your weight for this exercise will be 225. I also suggest you do these squats on a smith machine .If you decide to free squat please have a spotter!
Get your ass under the bar and get 20 reps for 5 sets. I don?t give a flying fvck how you get them, just get it done. And none of that pvssy ass squatting to parallel either. Sink that motherfvcker deep in the whole .At about rep 16 most need to utilize rest/pause to get those last few reps .Not a problem, just take a 5 second pause at the top and get those last few ****ing reps. Remember 5 sets of 20 reps!
By the way, Rest period is 3 minutes between sets.
Now that your done the squats, take a few minutes to regroup. You'll need it.
Drag your sorry fvckin ass over to the leg press machine and load the fvcker up with a weight you can get 10-12 reps. Catch here is, you?re getting 25 reps using rest/pause.
1 set of these widow makers and now crawl your ass to the leg extension machine and use a weight you can get 10 reps. You?re getting 10 reps for 3 sets here, but you are doing VERY slow reps. Squeezing the living piss out of your quads at the top for a 3 count, then slow on the negative .This will literally toast the piss out of your quads!
Exercises are complete. No need for Ham exercises this day(You?ll see why later!). If you have anything left you can do some calves.
Only thing left to do is extreme stretching holding the stretch for 90 seconds each quad. I don't do sissy squats like Dante suggests. I prefer putting one foot up (behind me)on a donkey calve arm rest. Once I get my one foot up I lean back and stretch that fvcking quad til I have tears in my eyes.
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