17th Dec. 2018
2. session: calves + quads
Superset of legpress calves and standing calves
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
Seated leg curls (Cybex)
2 strip sets of 58kg –> 40kg
11 –> 10 reps / 8 –> 7 reps
Cybex Squat press
5 plates per side x 100 reps (rest/pause)
7 plates per side x 20, 16 + 4 (rest /pause) super controlled eccentrics, closer stance for sweep
Barbell squat
140kg x 6, 5, 4 (super controlled eccentric, 2-3 second sit DEEP in the hole)
Heel elevated dumbbell squat
2 sets holding a 20kg dumbbell in each hand x 11, 10
Again, sit in the hole, control the eccentric, close stance and push through the toes
Finish off with a DC stretch for quads immediately after the last set. Followed by a lower body stretching routine (future video).
