Fired Up

[Roark]

After seeing the raw enthusiasm that Griz has, I have decided to resume my

wrist curls. Slowly, and with no injuries- there, that's a novel concept!

This morning:

empty bar x 10

65 x 10

95 x 10

115 x 6

135 x 6

155 x 6

175 x 5 (could have made six, but that odd little feeling in my wrist said hello

so I backed off. Progress, not pain is my goal.)

[Strong Man]

I'm impressed by your wrist curls, how long have you been doing them?

[Roark]

Off and on for many years (20?) I remember the first time I got a

single rep with 95 lbs- it was a milestone for me.

I am hoping to be at 200 for two sets of ten by Christmas.

[bencrush]

Nice work Roark!

Ben Edwards

[thomas straub]

wow congrats Roark

[thomas straub]

i guess thats what 20 years does to ya

(amazing strong wrists)

[Roark]

Having hurt my wrists a couple of months ago (improper warmups) I have

done virtually no wrist curls since then, so hopefully I can regain my former

ability within a few weeks. I had a regular system going where I would add 5 lbs

per week, then when I could get 10 reps with that amount, add another 5 lbs-

sometimes it took more than one week, of course, but patience was the key for

me.

Also, heavy singles are very dangerous for me, so I do not plan to perform

fewer than six rep sets.

I once did a single with 240- but that was not wise.

Anyway, thanks for the words of encouragement. I'll stick with 175 as a max weight until I get 10 reps, then move up to 180 etc.

[Guest Chris Mellen]

Are you talking about a barbell or a dumbbell?

[Roark]

Barbell. But how I wish it were a dumbell!

[Griz]

Awesome job Roark! I am glad we can be each others motivation to accomplish new feats!

Griz

[Roark]

This morning, all the warmups were the same, then took

175 for 8 reps.

Slow and steady- that feeling is beginning to return on the

inside of my right elbow.

I have my wrist curls planned for every third day.

[Jonathan McMillan]

Glad to see your posting your wristcurl training again Roark!!! It's always aspiring especially as you are so modest about it. Can't quote you exactly but I remember you phrasing something like "if the board members trained this movement as seriously as you did many would surpass your work" -probably butchered it pretty good but it was close to that.

You know I have to plug plate wrist curls....don't take nearly the same time in setup and the variety might help you train through the injury prone area.

Someday I'd like to wrist curl what you do on your light days

Jon@han

[Roark]

Thanks, Jonathan, but there was no modesty in my belief- I know that my

ability came from years of progressive work- I am by no means a strong person

in other movements, but then I do not apply my wrist curl techniques to other

movements.

There is a police detective who works out at Body Tech and I showed him

how to do wrist curls, and on his first try, he was getting reps with 125 or 135

(can't recall)- his FIRST workout! It took me months to reach that level.

Wrist curling is one of the least pursued activities here (it seems) which is

good for me, because if people like Tou decide to get serious about wrist curls,

I will become a footnote on page 411. Actually, I wish more people would get

serious about wrist curls and unlock their potentials.

Thanks for the kind words though!

[gazza]

Joe

Nice work and poundages on the wrist curls,i take it that you use a standard olympic barbell,do you wrist curl over the knees or a bench,and what range of motion do you use,also thumbs around or thumbless grip.

Do you also practise reverse wrist curls,and have you ever used a thick bar for these and the above.

Do you think that this helps offset Carpel Tunnel Syndrome,if so is this why you use this exercise,just curiouse.

Thanks in advance.

[Roark]

gazza,

I straddle the bench longways- makes it easier to get the

bar in position over my knees. I have a touch of lower back

problem- surgery some years ago- and getting the bell in position

over the end of the bench is tricky.

Plus going to failure, it is an automatic self-spot to simply place the bar

across the bench.

Rangle of motion is below parallel but not all the way down- I see no added benefit

and have tried them that way. Thumbs under the bar- on top of the bar throws all the pressure against where my index finger joins the palm. Yes, olympic bar, but I

have a nice thick bar which I may begin using soon- don't want to leave it at the

gym and have it grow legs.

This morning after warmups, 155 x 6, 175 x 9, then back to 155 x 10.

I perform wrist twists on the wrist roller machine for the extensors, and

occasionally sit on the bench, with feet on the bench, knees high, and perform

reverse wrist curls over the knees- a more natural position, for me.

I have some plans in my head for a wrist curl machine.

[AP]

I like doing reverse wrist curls over a preacher curl pad. You can sometimes adjust the pad to about shoulder height - that will keep your hands high.

[gazza]

Joe

Thanks,what other training do you get time for

[Roark]

gazza,

I exercise six mornings per week, but it is more accurate to describe what I do

as 'getting some exercise' rather than 'working out hard'- except for forearms.

This morning I moved up five pounds and got:

140 x 6

160 x 6

180 x 10

150 x 10

Every week or two as soon as I can get nine or ten reps with my highest

poundage, I'll bump up another 5 lbs next workout- so Thursday or Friday

I will max out with 185 and hope for 6 or seven reps. I'll stay at 185 until I can get 9 or 10 reps.

If I can add ten pounds per month, before long I'll be back to speed

[gazza]

Joe

A little is better than none at all

[Roark]

Thurs. Sep 4, 2003:

Changed my jumps this morning- trying for 30 lb increases:

65 x 10

95 x 10

125 x 10

155 x 6

185 x 7

145 x 10

Look like I'll be staying at the 185 pound level until I can get ten good reps,

then on to 190 hopefully by mid September, but there will come a sticking

plateau at some point.

[Roark]

This morning was one of those when a workout was unwelcome, but I

saddled up anyway.

warmups, then:

135 x 6

160 x 6

185 x 8

150 x 6

135 x 15

I was sluggish from a weekend of driving, but come Thursday I hope to

get another rep or two with the 185.

[SilentDude]

Speeaking of motivation, you've got me motivated to do Wrist curls Agian. I've never done them with an olympic bar though, simply behind the back with a curl bar, and dumbell wrist curls. I read how you do them, and I have a few questions. Is it ok if I go down all the way. and when I straddle the bench I bend over nad do it over the end of my bench. Does this take away from anything? Thanks agian. Just last night I started at 95 lbs, decided to skip to 120 lbs. . I think I might start putting it in my record breaking program

[Roark]

Your suggested method of going down all the way is fine, but I think it not necessary- but if you prefer, ok.

However, while placing the hands on the bench is fine- indeed may be better than

over the knees for benefit derived, the problem is the bench width prevents the

proper hand spread- the forearms are too close to each other. The elbows should be closer to each other than are the hands- the forearms should NOT be parallel,

which is almost required on a standard width bench.

But if you prefer, give them a try. But that's why I use a pad perpendicular to the

bench I straddle- so may forearms can be in the position I think better.

If I may suggest- never fail in the wrist curl- that is, choose a weight you can manage for at least six reps- safer in regard to injury, and whatever amount you can wrist curl for six reps, you can probably add 15-20 lbs or so and get a single,

but singles can be injurious with heavy weights- especially if you are going all the way down to begin the rep.

Good luck!

[SilentDude]

Thanks, i really appreciate it. I have a bench that sorta flairs out at the end, but i don't want to risk it. So I'm gonna find some other bench to put perpendicular. Do your arms have to be about shoulder with apart?

[Roark]

About shoulder width apart works for me.

Try this with a light weight: place the elbows WIDER than the

hands, and notice how un-natural it feels, and how much less weight

can be wrist curled- the wrists cannot flex properly.