mrsajmon23
The Szyja
- Joined
- Jun 9, 2008
- Messages
- 325
- Gender
- Male
- HSC
- 2008
Wow! Thanks!Goes something like this:
Day #1
Squat... approach 3x5, then 1x3, then 1x1, 1x1, 1x1 until failure.
Box Squat: 3x3 with parallel or slightly above box.
Leg Press: 3x8
Calf Raises: 3x20
GHR: 3x8
Day #2
[ DL... 1x5, 1x5, 1x5... approach a max of 1x5 then 1x1, 1x1 until failure, Then 3x5 deficit DL] OR every 2nd week [ GM: 1x8, 1x8, 1x8... approach a 1x5, Then concentric GM's 3x8]
One-Arm Rows: 3x8 each arm
Pulldowns: 3x8
One-Hand Deadlifts with olympic bar+weights (I do about 70kg): 3x8 each arm
T-Bar Rows or Bent-over-rows: 3x8
Day #3
[ Bench: 1x5,1x5,1x5... approach a max of a 1x5 then 1x1 maybe. I am not a big bencher (long arms) so I don't go too heavy here ].
[3x8 DB Bench Press] OR every 2nd week [3x8 DB Shoulder Press]
Kroc Rows: 3x20 each arm.
Military Press: 3x8
Biceps Curls, French Presses... 3x8
Dips: 3x8
Tricep Pushdowns.... 3x8
That's pretty much it. Sometimes I throw in extra curls or triceps work on non-arm days. I use a belt only for heaviest 1x1 sets.
Here are some clips for various stuff:
Box Squat
YouTube - METAL Gym Training, Ano Turtiainen, Box squat with chains
Concentric GM's
YouTube - Powerlifting, 485 lb. concentric GM max effort
GM's
YouTube - Good Mornings
Cheers
Don't hear of many people doing 1 arm dlifts...