Montreal Barbell The PR GYM

Ok, was training Simon and decided to try Ghislain's training plan of doing some deadlifts next day after heavy deadlifts. And, did some bicep and tricep work, my semi annual arm workout.

Deadlift

315 x 5 with no belt and no warm-up, just tight and slow to not pull anything

225 x 5 for form to keep hips down and to experiment with different thigh angle for starting.

found it quite heavy so stopped there.

Arms

50lb x 10 fixed barbell bicep curl

Tricep push down on  cable machine 15 reps

70 lb x 10  fixed barbell curl

This was the warm-up, then the heavy sets of 6 on the cable cross-over machine.

One arm bicep curl for 6 full range reps plus 3 top half reps on one arm, then the second arm

Then one arm tricep push down with max weight for 6 reps. That was first set.

Second set: added one plate more and did max 6 reps where you are barely able to squeeze out the 6th rep on both bicep and tricep.

At the end of this, you feel like your biceps are going to burst.

I usually don't do biceps because they work hard in the other lifts, but I like to do them once in while to strengthen them.

I am preparing for the Metal Militia full power meet in Lake George in 5 weeks and I feel really good right now. I am eating more, still eating clean but added more carbs, rice to my salad and steaks. Plus, I am adding more protein shakes, about 4 per day. And, I am training more and harder. This should make me stronger for the meet, but not fatter.