Longtime lurker, coming in from the cold.
Age 23. Just over 2 years lifting. Started after a bad shoulder dislocation in a boxing match. My doctor and a surgeon told me that I would never lift my arm above my head again, let alone do any kind of sport.
First six months of training were spent laying a foundation. My program was handstands and rotator cuff exercises, with chinups and rows, done 4 times a week. After the first 6 months, I moved to a slightly more sophisticated program, built around deadlifts, pistols, ohp, handstand pressup progressions, rows and ring work.
After about 10 months I moved on to 5/3/1, and started squatting (No rack, so I use a sandbag for front squats) and benching. My ohp was pretty strong given I had done over head pressing work 3 x per week at least for an entire year. I ran 5/3/1 for a year, until about a month ago. Now I do my own program which keeps me more engaged.
My fighting weight at 6’1 for boxing was 152 lbs. I am now 187lbs, at somewhere around 10% bf I would say (I have well defined abs, vascularity on them, arms, calves etc). My diet is not too much of an issue. I tend to have a 4 egg omlette in the morning, with olive oil and chedder cheese, a couple of bowls of meat and veg soup for lunch, usually with some fish and salad, peanuts to snack on throughout the day, a solid meal in the evening, always meat and veg, with either rice or potatoes, then a protein shake about an hour before bed.
My stats are:
Sandbag front squat: 242 10 sets x 3 reps
Deadlift: 378 10 x 3
Bench: 219 10 x 3
Military press: 170 10 x 3
Clearly my obsession with shoulder strength has lead to a proportionately stronger OHP. Legs were already quite strong and developed from a lifetime of hill sprints. Bench is a hard one for me as I have to do it quite close grip to protect my shoulder. My program is still fundamentally based around doing one of these lifts per workout, with high volume assistance work on 3-4 exercises.
On to my question/issue: I have made good gains across my entire body, and look radically different from when I was fighting. However, one area that hasn’t grown is my forearms. They have become ‘very’ strong, as I have tried hard to bring them up for about 18 months or so now (I can close a CoC #2.5, and clean a 130lb sandbag holding the canvas). Yet I have 15" arms, with 11 3/4" forearms. I am starting to look like a T-rex.
I have tried: 50 rep wrist curls, farmers walks, barbell carries, sandbag cleans holding the bag by the canvas. I have also had various jobs doing manual labour, involving 12 hour days with a sledge hammer or axe. I am literally at my wits end. They haven’t grown at all since I started out. Any bodybuilding voodoo you may have to bring them up would be much appreciated.
Thanks in advance.