bodyweight - 247
Side Laterals - 5 sets of 20 with 20's
Incline Curls - 2x20 with 20's, 2x10 with 40's
Pullovers - 40x20, 70x30
Wanted to give a demo of my "namesake" exercise, the PJR pullover since I've never done so and it has become a staple in a lot of guys training that use the DC method.
I've been doing these for a while now but with a barbell. Great assistance for the tri's when you have very limited equipment.
ReplyDeleteDrew
Yeh this exercise is sweet
ReplyDeleteGood stuff Paul. Any chance you do a Deadlift series similar to the Squat and Bench series you did a while back, or would this be covered in the book? The bench series helped me out a lot. I'm sure a deadlift one could help a lot of people.
ReplyDeleteKDL
So these are an "approved" exercise for your small sessions when you're working tri's? I used them as a main tricep movement for a long time and they're awesome IMO.
ReplyDeleteLooks pretty similar to Rippetoe's LTE: http://vimeo.com/25983467 (skip to 11 min)
ReplyDeleteOn that note I have a question for you - on light assistance days, an extension or pulldown seems to be your tricep exercise of choice. I've always far preferred dips for tricep work, but I really struggle in finding a spot for them in my programming. My shoulder is fucked up right now too and I worry that doing so much benching and pressing and then dips on top of that is just too much for it.
What are your thoughts on dips vs extensions, do dips become redundant if you're focusing on bench/overhead and would I be better served to hit triceps with something less systemically stressful?
Dips on big days. But if they hurt, don't do em. I can only fit em in from time to time, when my pec tendon is not hurting. So use your best judgement on it.
DeleteSaw this this morning and thought of you and Jamie: http://www.youtube.com/watch?v=2hNu1I9r_1A
ReplyDeletePaul,
ReplyDeleteReally liked the exercise demonstration I can see why it would put on some serious mass on the triceps especially since the long head is heavily involved with the medial and lateral heads to follow on the mini extension. My question though is that I would be interested in your thoughts on rolling triceps extensions (DB or BB) as part of a routine as assistance and for added triceps mass?
I've done em, I never felt like I got anything out of em. I've done a ton of db skulls and I've never gotten sore 1 time from em.
DeletePaul, check your email please. I ordered your philosophies of training yesterday but haven't received it yet. I emailed you from colin*****@gmail.com.
ReplyDeleteI'm bored at work and would like something to read!
Colin you should have gotten an e-mail about the download link. Check your spam folder in case you haven't seen it. If it's still not there let me know.
DeleteShit. I was smart enough to check the spam on one of my emails, but not smart enough to check the spam on my main email. Got it. Thanks.
DeleteGreat new exercise, just tried it. Thanks for sharing the video, it was really great at end of bench session.
ReplyDeleteThe E-book was money well spent, looking forward to new one. Hope you have much success with it.