Roman FritzRoman Fritz

21st Dec. 2018

  1. 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 / 10 –> 10 reps


Cybex Squat press

5 plates per side x 100 reps (rest/pause)

7 plates + 2,5kg per side x 21, 20, 16+4 (rest /pause) super controlled eccentrics, closer stance for sweep


Smith squat squat close stance

80kg GVT 10 x 10 (super controlled eccentric, 1 second sit DEEP in the hole)

Finish off  with a DC stretch for quads immediately after the last set.


Lying dumbbell curl on the floor

5 sets of 6 reps in a cluster with a 20kg dumbbell (30 breaths rest in between clusters)

control the eccentric, knees touching all the way, squeeze the adductors


Followed by a lower body stretching routine (future video).