1 hour ago
Second lower body day of the week. Lighter squat day because I pre-exhaust myself on the leg press first. Pre-exhaust can be a good tool to help with hypertrophy because that targeted muscle group, in this case, the quads have to work even harder on squats because they are fatigued and already have a ton of metabolite accumulation.
Reps in Reserve (RIR) is the method I use throughout my sets. This week I am at 2 RIR for all of my exercises. So exercises like Leg Press might come out like this 20,14,10,10,8. Obviously, reps drop off as fatigue settles in. I like this method better than say 5x20 or something like that. The reason why is those first 2 sets or so are so far from failure that you really didn't do much to create overload. Whatever rep range you are using you still need to be somewhat close to failure from week to week. I start my first two weeks 3-4 RIR. Week three 2 RIR and then my final week before I deload 1 RIR.
Leg Press 425 20,14,10,10,8
Close Stance Squat 225 10,8,7(7)
RDL 205 10,8,8,6
Leg Pres Calves 185 20,15,12,11,10,10,9