Roman FritzRoman Fritz

2nd Janauary 2019

Session 1: calves and quad emphasize legs

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)

3 sets of 10 reps 62,5kg (rest/pause)


Cybex Squat press

7 plates x 5 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut. That was awful…


Smith squat (comfortable stance)

80kg GVT 10 x 10 (super controlled eccentric, 2 second sit DEEP in the hole)

Finish off  with a DC stretch for quads immediately after the last set. Next time I´ll drop the GVT and see what weight I can work up to for 2 max sets of 6-10 reps. I just can´t do that every time because my knees will give me shit if I did…


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.