I stayed heavy, mostly compounds, waiting for trucking school...3 months without a deload, getting weaker...lost my prehire when frieght tanked and the companies downsized. So I found some construction to do, but not much, so I've been NOT MISSING WORKOUTS, and have restarted a long cycle with the extreme deadlift program as my main goal function.
For arms, I've been doing them along with the compounds, this way:
Back and Bi's - 3 exersizes for Bi's, plus front laterals real heavy EOW.
Chest and Tri's - about 4 exersizes for tri's. Pec Deck instead of flyes. Flyes are useless.
Leg Day - Deads first, SLDL's or alt. leg sled, leg ext. machine, then shrugs.
Arms are done heavy one workout, light with more reps next, and third week a pushpull WO on chest day, all 10-15 reps. Pump city.
The heavy day may include max doubles after work sets. I even regained my old curl max of 145.
The light day seems to give the joints a much needed break.
We do face pulls at the end of EVERY workout, 2 sets of 25. I'm up to 40 lbs. now, shoulder still hurts a bit, but not like before.
