Roman FritzRoman Fritz

8th January 2019

Session 2: calves and ham 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 65kg (rest/pause) strip to 45kg x 10 reps


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.


regular Deadlifts off the floor

RVT (Roman Volume Training!)

10 sets of 5 reps (goal is 50 reps total with as little rest as possible)


Hip thrusts

FIRST TIME EVER in my entire life

3 sets of 10, 100kg

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


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