Tuesday, April 9, 2019

One Kilo Curls Commence K-now

I'M CALLING IT. This week I draw up a new program and begin using the right arm once more. I did some one kilo curls last night, and overhead pressed for the first time in months. I am looking forward to re-integrating more axle and barbell pressing, and gradually adding strongman events that directly activate the biceps over the next couple of months.

Tuesday April 9th
Axle OHP (strict):
20 kg x 10
30 kg x 10
40 kg x 10
50 kg x 10
Cambered bar squat:
50 kg x 10
90 kg x 10
120 kg x 3 x 10 TPR
DB curls:
left 15 kg x 4 x 10
right 1 kg x 4 x 20

Wednesday April 3rd
1-arm DB bench press:
15 kg x 10
25 kg x 10
32.5 kg x 10
40 kg x 10 TPR
1-arm DB OHP:
15 kg x 10
25 kg x 3 x 10
1-arm DB front raises:
12.5 kg x 3 x 10
1-arm DB curls:
15 kg x 10
20 kg x 3 x 10
Cardio:
bike 5 mins @ 60 rpm

Saturday March 30th
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 5
110 kg x 3 x 10 TPR
Leg extensions (p/l):
15 kg x 10
25 kg x 3 x 10
1-arm seated rows:
30 kg x 10
45 kg x 10
60 kg x 5
75 kg x 5
90 kg x 5
105 kg x 5
120 kg x 4 TPR
1-arm DB side raises:
10 kg x 4 x 10
1-arm face-pulls:
27 kg x 3 x 20
Cardio:
bike 5 mins @ 55 rpm

Thursday March 21st
Belt squat:
unloaded x 10
50 kg x 10
90 kg x 10
110 kg x 3 x 10
Cambered bar GMs:
20 kg x 10
60 kg x 10
100 kg x 3 x 10
Leg extensions (p/l):
15 kg x 10
25 kg x 3 x 10
1-arm face-pulls:
31.5 kg x 3 x 20 TPR
1-arm DB front raises:
12.5 kg x 4 x 10

No comments:

Post a Comment