23rd January 2019
session 1: calves + legs
Superset of legpress 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
seated curls (Cybex)
67,5 x 3 sets of 10 strip on last set 50kg x 10
Deadstop reps…
Smith Squat
5 sets of 6 – 4 plates
Fun fact: Going heavy like that doesn´t hurt my knee. While the 1 and 2 plate warmups do. I might just skip those all together and start with 3…
single leg extensions
3 x 10-15, switching legs non stop
regular Deads
5 plates – 5 x 5
floor dumbbell curls
25kg cluster set of 5 x 6 reps, 20 breaths of rest between clusters
–> STRETCHING!
