> For the complete documentation index, see [llms.txt](https://kb.chrisltd.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://kb.chrisltd.com/fitness/exercise-notes.md).

# Exercise Notes

## General

Mind muscle connection is key.

Make sure you're not doing junk volume. Consider what reps in reserve you're aiming for.

Breathe.

Engage your core.

## Leg Press

Focus on the quads\
\
Put your feet on the lower half of the plate, but no so low that your heels lift off at the bottom of the movement.\
\
Lower back as low as possible.\
\
Don’t let your lower back round.\
\
Get weight lifting shoes\
\
Legs should be wide enough that your knees can go to the sides of your stomach at the bottom\
\
Ask yourself, am I going low enough, is my back still tight?\
\
10-20 rep range will be best\
\
Don’t forcefully lock out your knees

## Shaul's strength standards for men

(BW = your own body weight)

**LIFT**\
Front Squat – 1.5x BW\
Dead Lift – 2.0x BW\
Bench Press – 1.5x BW

#### Source

* <https://youtu.be/8vk6rWMSxOk>
* <https://www.mensjournal.com/health-fitness/everything-you-know-about-fitness-is-a-lie-20120504>