Roman FritzRoman Fritz

3rd January 2019

session 2: calves + ham dominant legs

Side note: I filmed this session. Video should be on the site very soon…


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 10 reps 47,5kg (rest/pause)


Vertical press

3.5 plates 3 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut. That was awful…



200kg 5×5


single curl

3 sets of 12 going back and forth


Superset of adductor/abductor machine

3 sets each 15-20 reps


Followed by a lower body stretching routine.