Roark Posted November 14, 2001 Share Posted November 14, 2001 Thinking that my motivation may be increased to stay at heavy wrist curls (heavy for me) if I posted some progress, I will mention what steps I am making on my way by Jan 29th (my 59th birthday) to achieving 6 reps in the wrist curl with 200 lbs, which is about my bodyweight. Of course, it is understood, that the max effort sets are preceded by thorough warm-up sets. Nov 6: 160 x 6 Nov 12: 155 x 6 Nov 14: 165 x 7 At first today (Nov 14) seemed like a bad morning for the wrists, even 115 hurt, so I switched to dumbell wrist curls, working up to 90 for a couple reps. Went back to the barbell, no pain. The 165 x 7 was done in good style, but I could not get the eighth rep. There are eleven weeks until my target date, so I need to add three more pounds each week to reach my goal. Problem is, this things are HARD! Wish me well. Quote Link to comment Share on other sites More sharing options...
Guest woody36 Posted November 14, 2001 Share Posted November 14, 2001 Joe, Good luck on reaching and surpassing your target weight. Joe, Do you have good wrist/forearm development? Quote Link to comment Share on other sites More sharing options...
Roark Posted November 14, 2001 Author Share Posted November 14, 2001 Ray, Not in my opinion, but I am a single voice against so many who disagree. Just kidding: 7.5, and 13 straight, hardly puts Lee Priest or Casey Viator ill at ease! When I was a teenager somehow I came across a thick handled solid bell about four feet long and 70 lbs. It was about 2" in diameter and I used it for many exercises, sometimes as a warm-up. Foolishly, I sold it, but that bell was the original spark of my interest in grip. Quote Link to comment Share on other sites More sharing options...
Guest woody36 Posted November 14, 2001 Share Posted November 14, 2001 I often wished i'd taken after my Uncle in the genetics department,he had the largest hands and squarest wrists i've ever seen on any man.He worked demolition and when younger played around with Dynamic Tension,i don't remember him in his prime but even after years of alchohol abuse,at which he dropped to under 100 pounds in body- weight he still had a physique in the Bruce Lee mould. When i started to bend nails,i got to talking with my brother and started to discuss my Uncles hands.And he related a story of when my Father had hit my Mother, on hearing this my Uncle bent a poker in half in a fit of rage and discussed doing the same to my Father. I often wonder how good he could have been if he had kept up the training and stayed away from drink. Quote Link to comment Share on other sites More sharing options...
Roark Posted November 16, 2001 Author Share Posted November 16, 2001 Friday, Nov 16, 2001, barbell wrist curls: Warm-ups 45 x 10 65 x 6 95 x 6 115 x 6 135 x 6 Hard part: 155 x 10 175 x 6 the sixth rep paused midway and begged me to reconsider; my wrists took a hurried vote to stop co-operating, but eventually it went up. Probably next Tuesday before I try this again. bodywt this morning 201; percentage of bodyfat: probably the same. Quote Link to comment Share on other sites More sharing options...
Tou Posted November 16, 2001 Share Posted November 16, 2001 Roark, Do you perform wrist curls in the standing fashion, seated fashion or table top ? If you're doing the seated wrist curl (wrists inside the knees), you have very good poundages. I like to do wrist curl on a low pulley and I can lift very heavy on them. Beside, I suck at seated wrist curl. Quote Link to comment Share on other sites More sharing options...
Roark Posted November 16, 2001 Author Share Posted November 16, 2001 Tou, Seated wrist curls, hands wider than elbows, and on the heavy sets the backs of hands are only lowered to parallel. I have never tried a table top wrist curl. Used to do wrist curls on the Nautilus Multi- Station, and could (as I recall) do 200 or so for a rep or two, but this would cause the machine to tip (wasn't anchored) so a friend would stand on the rail as a counter balance. Actually, I can't remember exactly what I did on the machine, but it was at least 200. Just for fun sometimes I use the lat machine on low pulley, with my feet on upright under the pulley, thigh/calf at right angle and do wrist curls over my knees. A different feel. If I can get back to 200 x 6 in the seated wrist curl, I'll be happy. Long way from that now. Used to be able to 135 for 25 reps. It's an exercise I have always enjoyed, and while the weights I use are no cause for shame, it should be noted that my weights are warmups for many board members. As the man said, 'We do what we must, and call it by the best names.' Quote Link to comment Share on other sites More sharing options...
Roark Posted November 19, 2001 Author Share Posted November 19, 2001 Monday Nov 19, 2001 wrist curl warm-ups: bar 10 reps 65 x 6 85 x 6 115 x 6 140 x 6 Hard part: 160 x 6 180 x 4 Because I failed to get 6 reps with 180, I'll stick with 180 as my max effort until I get 6 reps, then go to 185. As we all know, re-gained strength comes faster (at first) than strength built from scratch for the first time. It appears I am nearing my limit for now, so this is when the mental part comes in. All the above were with barbell, hands over knees. Then just for the psychological establishment of a plateau, I trimmed the weight to 135, and did a set with hands off the end of the bench. Got 15 reps. Quote Link to comment Share on other sites More sharing options...
Guest Jeff Roark Posted November 20, 2001 Share Posted November 20, 2001 Joe great progress sir! Those superior forearm genetics must run in the family! May your muscle belly extend to your hand!! Good luck. Quote Link to comment Share on other sites More sharing options...
Roark Posted November 23, 2001 Author Share Posted November 23, 2001 Nov 23, 2001 My warm-up was different today; did wrist curls from the bottom pulley of a cross-over machine. Last warm-up set was 255 lbs (which is actually hald that because there are two pulleys involved), then switched to barbell wrist curls overs knees, seated. 135 x 6 155 x 2 (just to warmup wrist for 175) 175 x 8 I was going to do my wrist curl workout yesterday but 140 felt like 240, and I knew it was not my day. (not that I know what 240 feels like in a wrist curl) I have found that the 135 is the determining factor in how high I will try on a given day. Also have decided to use higher reps, so will stick with 175 until ten reps, then make a ten pound jump and hope for 5 or 6 reps, and stay there until I can get ten reps. Quote Link to comment Share on other sites More sharing options...
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