Roman FritzRoman Fritz

22nd Dec. 2018

As scheduled and ordered my Matt, Saturday I´m only training once. So, I made it a really tough one!


  1. and only session: calves + hamstrings


Superset of standing calves and seated 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


Lying leg curls

3 sets of 20 reps total 42,5kg

Too failure with toes pointed, then extend your foot (involves the Gastrocnemius) and keep going till 20 reps are completed (might have to cheat a bit or rest). Increase weight if you are able to do 10 or more reps with toes pointed on the first set of the three.


Vertical leg press

WIDE stance, lower platform as low as possible without blowing out your lower lumbar.

GVT 4 plates per side 10×10


Stiff leg deads on the smith

6×6 using 180kg


single standing curls

3 sets each leg to failure. Do not rest in between legs. Just go back and forth till all 6 sets are done. Pick a weight that makes you fail at 10-12 on the first set.


Superset abductor/adductor machine

3 sets each of 20 reps


Stretch deliberately afterwards!