Roman FritzRoman Fritz

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).