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Old 04-13-2014, 12:35 PM   #4381
big_swede
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Thanks dray!

Any other suggestion on fun or challangeing exercises one can do with one operational arm are welcome!

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Old 04-13-2014, 07:49 PM   #4382
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hell of a big day BIG SWEDES
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
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Dead Lift: 475

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Old 04-13-2014, 07:53 PM   #4383
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It's amazing how much you can do with only 1 arm
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Meet PR's: (May 2014) Raw Natural
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Bench: 286 lbs
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Old 04-14-2014, 01:19 AM   #4384
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Quote:
Originally Posted by big_swede View Post
thanks guys!

Put together a sample training routine I will use as a base the next weeks.

3-4 days a week

Day 1 - heavy
one arm deadlift - 2x5, 2x3, 3x1 hookgrip
DB Clean and Press (left only) - 5x5
legpress w paus - 5x5
Leg extension - 5x10
Leg curl - 5x10
Calves - 5xF
DB Curl 3x10
Abs
backraises

Day 2 - medium
one arm deadlift - 5x5 hookgrip
DB Clean and Press (left only) - 3x8
legpress w paus - 4x8
Leg extension - 5x15
Leg curl - 5x15
Calves - 5xF
DB Curl 3x10
Abs
backraises

Day 3 - light
one arm deadlift - 2x8
DB Clean and Press (left only) - 1xF
legpress w paus - 3x20
Leg extension - 5x20
Leg curl - 5x20
Calves - 5xF
DB curl 3x10
Abs
backraises

Starting tomorrow. Recovery is going well so far!
Best luck Sir Swede ... Glad to hear that recovery is going well ...
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Old 04-14-2014, 01:19 AM   #4385
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It's amazing how much you can do with only 1 arm
Only upto my maxes ...
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Old 04-14-2014, 03:12 AM   #4386
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Where's the arm wrestling Mr Swede ?
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Old 04-14-2014, 06:10 AM   #4387
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Quote:
Originally Posted by RobMoriRB View Post
hell of a big day BIG SWEDES
What?

Quote:
Originally Posted by Squatter View Post
It's amazing how much you can do with only 1 arm
I think so too

Quote:
Originally Posted by ravimolasaria View Post
Best luck Sir Swede ... Glad to hear that recovery is going well ...
Quote:
Originally Posted by ravimolasaria View Post
Only upto my maxes ...
Thanks man, not really

Quote:
Originally Posted by skids View Post
Where's the arm wrestling Mr Swede ?
Haha that would be tough!

14/4

Notes: Back at it, sweating like a pig!

One arm deadlift dbl oh grip 3,3,3x80kg
Leg Press 5x5 up to 230kg
DB Clean and Press 5x5 up to 32kg
Leg extension 5x10
Leg curl 5x10
Calves 3x15
DB curl 1x75
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Last edited by big_swede; 04-14-2014 at 10:51 AM.
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Old 04-14-2014, 02:27 PM   #4388
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Putting in the work in true Norseman form! It's only a flesh wound after all lol
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Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 04-14-2014, 11:38 PM   #4389
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Strong session mate, good to you see a injury doesn't slow you down too much. Stay strong .
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Old 04-15-2014, 12:51 AM   #4390
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Damn! Still strong as. That ain't gonna change.
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