1d • General discussion
Quadzilla Session
So I recently did this with a couple of people and it was messy, one of them fell out of the leg press machine and lay on the floor in the middle of the Gym for 5 minutes (bit embarrassing really).
“Quad Death Protocol” (Skool Edition)
Goal: brutal quads, lungs on fire, dignity left on the leg press platform.Rest: keep it tight. 45–75s between sets unless stated.Rules: full ROM, controlled eccentrics, no half-reps unless it’s the final breakdown set and your soul has already left your body.
1) Leg Extensions (Pre-Exhaust From Hell)
Warm-up: 2 lighter sets of 12–15, get blood in the knees, stop pretending you’re 18.
Working Sets (3 rounds):
- Set 1: 15 reps (2-sec squeeze at the top every rep)
- Set 2: 12 reps (slow 3-sec lowering)
- Set 3: 10 reps + drop set (drop weight once, rep out to failure)
Optional cruelty finisher: last set, finish with 10 partials at the top.
2) Leg Press “40kg Ladder of Regret”
Set-up: pick a starting weight you can do for 10 hard reps with full depth.
One brutal ladder = 1 set
- 10 reps (starting weight)
- +40kg immediately: 10 reps
- +40kg immediately: 10 reps
- +40kg immediately: to failure
- -40kg immediately: to failure
- -40kg immediately: to failure
- -40kg immediately: back to starting weight to failure
✅ That’s one full up-and-down ladder set.
Do this whole ladder set 3 times total.Rest: 2–3 minutes between ladder sets (you’ll need it, hero).
Form rules (non-negotiable):
- Feet mid-platform, shoulder width
- Controlled down, no bouncing
- Depth: thighs to at least parallel (or lower if your hips allow)
3) Hack Squat or Smith Machine Squat (Tears Included)
Pick one.
3 sets:
- 8–10 reps heavy-ish
- Immediately into 10 slow reps (3-sec down)
- Immediately into 10 bottom-half partials
Rest 90 seconds. Try not to see God.
4) Walking Lunges (Because You Still Look Too Happy)
2 rounds:
- 20 steps total (10 each leg)
- Then bodyweight burn-out: 20 more steps without stopping
Rest 60–90s.
5) Hamstring Payback (RDL or Seated Leg Curl)
Your quads are fried. Now we keep you honest.
Romanian Deadlifts (preferred): 4 sets of 8–10
- 2-sec stretch at the bottom, keep spine locked
OR Seated Leg Curl: 4 sets of 10–12
- 1-sec squeeze every rep
- Last set: rest-pause (12 reps, 15 breaths, then rep out)
6) Calf Raises (So You Don’t Walk Like a Cartoon Forever)
Standing or seated5 sets of 12–20
- 2-sec stretch at bottom, 1-sec squeeze at top
- Last set: drop set x2
Your Welcome, let me know if you managed the whole session?
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Quadzilla Session
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