Caporegime
Nice, I've mailed ice to see if he can give me some idea on how to work towards a comp. My bench and deads are coming along nicely, but squat is a constant battle!
Brace yourselves...
EZ bar curls
some weight x12x3 3 second negs
SS with tricep cable bar pushdown
some weight x12x3 3 second negs
DB curls
12kgx12x3
SS with tricep reverse grip cable bar pushdown
some x12x3
Poundstone curls
bar x 30 - fuark
Tricep rope overhead extension
some x12x3 3 second negs
Cable shoulder stuff
DAT PUMP
DAT VEIN GAINS
How do you do weighted rollouts?
kd
another method is take a backpack with you to the gym, not a massive one, but something that can be loaded up with 2.5kg plates you can add 10-15kg quite easily and you dont have to worry about the weight falling off
You dont need to be adding weight until you nail the roll outs form though