21st Dec. 2018
- 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).
