One Arm Deadlifts

1. One Arm Deadlift


135 x 3
180 x 3
215 x 3
255 x 3
270 x 1
335 x 1 (PR)
360 x 1 (????)
315 x 1

2. Back Raises


BW x 50 reps



Didn't have much time - this was all I could do.

One Arm Squats + One Arm Deadlifts

1. One Arm Squats

Worked up to 295lbs x 1

250lbs x 5


2. One Arm Deadlifts

135 x 3
180 x 1
225 x 1
245 x 1
270 x 1
315 x 1 x 2 sets

3. Leg Extensions

60lbs x 25 x 4 sets
70lbs x 20 x 2 sets

4. Calf Machine Shrugs

90lbs x 20
110lbs x 15
110lbs x 12
135lbs x 10

5. One Legged Leg Press

100lbs x 8
120lbs x 8
140lbs x 8

Light Squats + Assistance

1. Light Squats

Worked up to comfortable 270lbs x 1

225 x 5

2. Seated Calf Raises

45lbs x 20 x 2 sets

3. Back Raises

BW x 25 x 2 sets

4. Stability Ball Hamstring Curls

BW x 30, 12

Light Squats

1. Light One Arm Squats

Worked up to 270lbs x 1

Then 180lbs x 20

2. Back Raises

2 x 20
1 x 10


Light and easy session.

One Arm Squats + One Arm Deadlifts + Assistance

1. One Arm Squats

185lbs x 3
210lbs x 3
235lbs x 10

2. Squats - Down sets

180lbs x 4 x 5 sets

3. Pause Squats (7 second pause)

115lbs x 5 x 3 sets

3. Calf Machine Shrugs

90lbs x 10 x 2 sets
110lbs x 10 x 3 sets

4. Seated Calf Raises

90lbs x 10
45lbs x 20 x 2 sets

5. One Arm Deadlifts

135lbs x 1
180lbs x 1
225lbs x 1

6. Back Raises - Bodyweight

2 sets x 20

7. Weighted Eagle Sit Ups

3 sets x 15, 10, 10 w/ 10lbs

1 Arm Squat - Journey to 315lbs

1. 1 Arm Squat

Worked up to 295lbs x 1

270lbs x 2
145lbs x 10

2. Leg Extensions

40lbs x 20
60lbs x 20
80lbs x 20

Squats

A broken arm can't stop a man from squatting.

1. Front Squat warm up - 190lbs x 6

2. Squats - 205lbs x 1, 225lbs x 1, 245lbs x 1, 270lbs x 1, 155lbs x 5, 180lbs x 5, 205lbs x 10

3. Pause Squats (10 second pause) - 135lbs x 1, 155lbs x 1, 180lbs x 1

4a. Leg Press - 300lbs x 10, 260lbs 12, 240lbs x 12
4b. One legged Leg Press - 100lbs x 10 x 2 sets, 100lbs x 8

5. Leg Curls - 50lbs x 10 x 2 sets, 1 x 8 (5 second eccentric)

New Year's Training: KB Front Squats

1. 1 Arm KB Front Squats

44lbs (20kg) x 30, 20, 15


2. One Legged Leg Press

140lbs x 10
120lbs x 10 (with calf raise hold at top)

Two legs - 200lbs x 30 reps


3. Stability ball Hamstring curls

BW x 20 x 2 sets (45 seconds rest)