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Wrist Extension Work


wulfgeat

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Okay, I have some things to add:

Tuesday, June 10 Weight: 228 lbs

Incline rack press (from the chest)--bench at 30 degree incline

135 x 3

185 x 3

205 x 3

215 x 1

215 x 1

215 x 1

I went home and experimented with a few things that I don't think I will pursue

Thursday, June 12 Weight 228.6 lbs

Deadlift

135 x 3

225 x 3

315 x 3

405 x 1 W/straps

405 x 1 W/straps

425 x 1 W/straps

Rack pulls from just below the knee ( standing on 45 + 25 bumber plates)

W/straps

425 x 1

445 x 1

465 x1

That last one was hard

Rack squats (I set the rack so the bar is just below the sternum)

135 x 1

225 x 1

315 x 1

405 x 1

495 x 4

495 x 5

495 x 5

Dumbbell preacher curl holds (top postion-- I do not let the arm open beyond 40 degrees or so)

L R

70 10 sec 10 sec

75 10 sec 10 sec

I went home and then bent some things for the first time in a while:

In my 12 inch long, 4 inch wide suede wraps:

DU: 1/4 inch thick 6 inch piece of weld rod

7 inch piece of "H" O1 drill rod

Reverse: 1/4 inch thick 6 inch piece of weld rod (one piece with the left as the action hand and one with the right)

"H" O1 drill rod to 40 degress or so (I switched side repeatedly to get more degrees on the bar)

I suck at this:

DO: 5 shiny timber ties (with the heads removed) to 90 degress

Saturday, June 14

Row handle rows (weight is that which was added to the row handle (I forgot what it weighs)

L R

50 lbs 10 reps 10 reps

90 lbs 10 reps 10 reps

90 lbs 10 reps 10 reps

90 lbs 10 reps 10 reps

Tuesday, June 17 Weight: 227 lbs

Incline rack press from chest (bench 30 degrees)

135 x 3

185 x 3

205 x 1

Next I just tried to see what I could get a few inches off the pins

225 x 1 + 3 sec hold

235 x 1

235 x 1

235 x 1

235 x 1

235 x 2

235 x 2

Back to full reps

185 x 5

185 x 4

185 x 3

185 x 3

185 x 3 + a miss which I turned into a 15 second hold off the pins

I changed the bench to 15 degrees (still pressed from chest level)

135 x 8

135 x 8

145 x 6

Dumbbell preacher curl holds

L R

75 10 sec 10 sec

80 5 sec 5 sec

80 5 sec 5 sec

When I got home, I started working my wrist extensors in a dynamic fashion as opposed to a static (best static hold is 90 lbs for 3 sec). As is to be expected, I did it the hardest way I could to isolate and improve my weaknesses.

Bent arm (to isolate radial deviator/extensors)

40 lbs for several sets of holds and reps each arm

straight arm next to body (to isolate the ulnar deviator/ extensor)

20lbs for several reps and sets each arm

Thursday, June 19 Weight: 230 lbs

Rack pulls from just below knees (standing on 45 + 25 bumber plates)

Double Overhand (no hook)

135 x 3

225 x 3

315 x 3

405 x 1 (I have never done that, and tried it expecting to fail and have to grab my straps--I might say I was pleasantly surprised)

W/straps

425 x 1

425 x 1

425 x 1

425 x 1

425 x 1 + 10 second hold at top

425 x 1 + 10 second hold at top

Barefoot rack squats (bar just below sternum--rack # 8)

135 x 1

225 x 1

315 x 1

405 x 1

495 x 1

585 x 4

585 x 2

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Sunday, June 22

2 Diamond Classic #000 (1 on my left side, and on my right side)

Wrist extensions

Row handle rows

Handle +

L R

90 lbs 10 reps 10 reps

110 lbs 10 reps 10 reps

140 lbs 2 reps 2 reps

120 lbs 8 reps 8 reps

120 lbs 8 reps 8 reps

Tuesday, June 24 Weight: 226.4 lbs

Incline (15 degrees) rack press from chest

135 x 3

185 x 3

195 x 2

195 x 2

195 x 2

195 x 1

Dumbbell preacher curl hold

L R

75 lb 10 sec 10 sec

80 lb 9 sec 9 sec

Later

Double Underhand Bends:

1/4 x 6 inch weld rod 1

H x 7 inch O1 drill rod 1

I x 7 inch O1 drill rod 30 degrees

Reverse R L

1/4 x 6 inch weld rod 80 degrees 50 degrees

H x 7 inch O1 Drill rod ~50 degrees ~50 degrees

On the right side O1 reverse bend, I started it on the right, and had to finish it on my left, I did the left side bend completely on my left and I think that was the one that was more like 55 degrees. The first picture is my two "H" reverse bends and the second is my "I" DU bend

I O1 drill rod x 7 inch DU.wmv

post-23490-0-35704100-1403652989_thumb.j

post-23490-0-38678500-1403653053_thumb.j

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Thursday, June 26 Weight: 226.4 lbs

Rack pulls from below knees

Double overhand Grip

135 x 2

225 x 2

315 x 2

405 x 1

W/straps

475 miss

445 x 1

475 miss (no movement at all)

445 x 1

445 x 1 + 10 second at top

Dumbbell wrist fexion aimed at ulnar deviator

L R
40 lb 10 reps 10 reps

60 lbs 10 reps 10 reps

70 lbs 7 reps 7 reps

70 lbs 7 reps 7 reps

Side raises with row handle

Row handle + L R

50 lbs 10 reps + 10 sec 10 reps + 10 sec

50 lbs 10 reps + 10 sec 10 reps + 10 sec

50 lbs 10 sec 10 sec

50 lbs 20 sec 20 sec

Well, Rack pulls sucked, and I think I can blame that on the two separate bending sessions this week. The good news is that I know that my Double Ovehand Rack pull is not a fluke, and is here to stay (astounding considering how tired my lower-ams were). Also, I feel that it is time to get back into training my obliques so that is what is up with the side raises, I have never trained them like I am now so we shall have to see how this goes.

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Sunday, June 29

L then R

Side raises: Row handle +

Body Weight on opposite leg: 50 lbs 10 reps + 10 sec

: 70 lbs 10 reps + 10 sec

: 70 lbs 10 reps + 10 sec

Body Weight on same leg: 70 lbs 10 sec

: 70 lbs 10 reps +10 sec

O: 70 lbs 10 reps + 10 sec

S: 70 lbs 10 reps + 10 sec

S: 70 lbs 10 reps + 10 sec

Tuesday, July 1 Weight: 231.4

Incline rack press from chest level (bench at 15 degrees)

135 x 3

185 x 2

225 x partial

205 x 1

205 x 1

205 x 1

205 x 1

205 x partial with 5 sec hold

Preacher curl holds L R

80lbs 10 sec 10 sec

80 lbs 10 sec 10 sec

Thursday, July 3 Weight: 226.4

Rack pulls from below knees

Double Overhand

135 x 3

225 x 3

315 x 3

405 x 1

w/straps

445 x 1

Barbell crunches

135 x 5

185 x 5

185 x 5

205 x 5

205 x 5

Later

Row handle rows

L R

Handle +

90 lbs 10 reps 10 reps

110 lbs 10 reps 10 reps

130 lbs 6 reps 6 reps

140 lbs 6 reps 6 reps

150 lbs 4 reps 4 reps

Farmers handle shrug holds:

L R

Upright : 90 lbs 10 sec 10 sec

: 140 lbs 10 sec 10 sec

slight lean: 90 lbs 15 sec 15 sec

: 140 lbs 15 sec 15 sec

I am probably going to shift into less emphasis on the rack pulls because I think my body is tired of them. I will utilized the side raises, rows, and shrugs however to make up the difference. My lower arms are beginning to feel better from a burn out training experiment I did (off the books). Lots of wrist work with dumbbells, Based on that though, I feel like I am predisposed to having problems with my radial nerve, which could explain why I suck at Double overhand bending (along with my shoulder inflexibility). In order to bend a bar double overhand, I can't press on it or it floats away from my neck, and I can't bend it at my chest, so I pull into the bar with my wrists as hard as I push with my upper body. If my wrists are strong enough the bar bends, if not, I just look like an idiot.

If I have problems with my radial nerve, that's going to affect my radial deviation strength big time. . . basically, I might just always suck at Double overhand, but I haven't resigned myself to that fate, I am just prepared should my efforts never be rewarded.

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Monday, July 7

Farmer handle shrugs

L R

Upright : 90 lbs 10 reps +10 sec 10 reps + 10 sec

: 90 lbs 10 reps + 10 sec 10 reps + 10 sec

: 90 lbs 10 reps + 10 sec 10 reps + 10 sec

slight lean: 90 lbs 10 reps + 10 sec 10 reps + 10 sec

: 90 lbs 10 reps + 10 sec 10 reps + 10 sec

: 90 lbs 10 reps + 10 sec 10 reps + 10 sec

Neck harness

Back of neck: 25 lbs for 30 reps

Tuesday, July 8 Weight 228 lb

Foam rolling

Thursday, July 10

Horseshoes

SCF Lite Rim #1 1L 1R

Deadlift style side raises

L R

Front: + 50 lbs 10 reps +10 sec 10 reps + 10 sec

Suitcase:+ 50 lbs 10 reps +10 sec 10 reps + 10 sec

Hack: 50 lbs 10 reps +10 sec 10 reps + 10 sec

Front: + 90 lbs 10 reps +10 sec 10 reps + 10 sec

Suitcase:+ 90 lbs 10 reps +10 sec 10 reps + 10 sec

Hack: 90 lbs 10 reps +10 sec 10 reps + 10 sec

Front: + 110 lbs 10 reps +10 sec 10 reps + 10 sec

Suitcase:+ 110 lbs 10 reps +10 sec 10 reps + 10 sec

Hack: 110 lbs 10 reps +10 sec 10 reps + 10 sec

Horseshoe

Diamond Classic 000 1L

L R

Front: 140lbs 10 reps +10 sec 10 reps + 10 sec

I was so overtrained Tuesday. I went to the gym and then just spent the whole time foam rolling. I was going to wait till next week to bend shoes, but I couldn't help it today. I got nowhere on the SSP #3 and I only wobbled a Diamond Broncho 000. That Kerckhaert was humbling to say the least.

Edited by wulfgeat
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  • 8 years later...

So I have been away from this for quite some time. In the interim, I got married had 2 kids, and have served in two seperate branches of the military. I now at a point where I want to revisit some of my goals here. I am currently working out some kind of tendon issue in my left extensors, and have to build a strength program around army PT, but I am prepared to put in some effort on that part. I will post again.

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