I've been trying to do a rotating high reps, isolation, heavy workout. For the past month I've only been able to hit legs once a week due to soreness.
1st week. squats 165 - 10x4. Lunges 135 - 10x2. Leg extensions 5 each leg with a set of 10 superset x 4. Hamstring curls single leg + normal 4 sets. Max incline treadmill 10 minutes at 2.5.
2nd week pretty much the same only Squats are 185 5/7 x 5.
3rd week same but Squats 205 5x5
4th week same but leg press instead of lunges and Squats 225 x 5 (belt-less) and Singles up to 275. Drop sets 205 x 5. 185 x 5. 165 x 5
Then my 5th week I did 2 sets of 135 lunges, a super set leg extension. I took off squats.
6th week (today) I could barely Squat 10 reps of 165, my legs got sore after 2 sets and were burning. (During the week I did go up and down stairs at my GF house, but that seems arbitrary)