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Ricochet

Popeye! A Training Log

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Ricochet

Updated with some more relevant back history.

My initial serious foray into the grip world was via a hard lesson with an old school wooden wrist roller by one of my first bosses (a former British SAS Mobility and Special Projects Trooper) for weapon retention training purposes.

Soon after I was introduced to Ironmind's earliest grippers in 1992/93 by some cat I knew from 5th Group who knew Richard Sorin. I was hooked and immediately bought a #1 and #2 and then in 1998 bought myself another #1 and #2 and my first #3. Sadly I lost all five of these early IM grippers in the IDF shelling/bombing of the UN HQ during the Gaza War in January 2009. The last time I closed a CoC#3 was that November/December 2008 before the war. The pic in my profile is actually from this period of time and thus explains the scowl on my grumpy face... I had lost all my grippers!

So I started forearm and grip strength training again on 21 AUGUST 2018 after nearly a ten-year hiatus due to a number of reasons: losing all my grippers; high operational tempo; heavy travelling in austere work environments; muay thai; power lifting; and a psychotic interest in vertical running... during all of which I pretty much ignored my grip and forearms. I know, naughty but I am back now and with a vengeance!

I want to close a IM CoC#3 again and striving/aiming for a 20-second IM CoC#3 Silver Bullet Hold. With that said, my primary goal is to see how jacked I can get my forearms (16" possibly?).

Back in LATE 2008 my forearms were an extremely solid 13¾" (always measured straight-armed; unflexed; cold, not pumped) at a bodyweight of around ~79-80kg.

A year ago on 21 AUGUST 2018 my forearms were down to 9¾" with 6¼" wrists (@ bodyweight 86kg) and I barely could close my IM CoC#2.

Now after a year of dedicated training my forearms are coming back... over 11¾" with 6¾" wrists (@ bodyweight 82kg) and I am easily closing my CoC#2 for reps and my IM CoC#2 Silver Bullet Hold is over 30 seconds either hand.

I respond well to high-frequency training... just as long I watch the overall workout loading and volume and keep the number of movements per workout to a minimum. I incorporate "Active Recovery" often in my training but rarely do I take "Days Off". This year I have only taken four (4) days off in total. I have absolutely no stress in my life so am extremely happy and healthy; sleep six to seven hours a night; nap whenever and often; and eat extremely well.

Currently, the past few weeks I am in a higher rep, lower weight hypertrophy phase which I always fall back to for 4 to 6 weeks whenever my heavier, lower rep strength building phase goes stagnant.

Edited by Ricochet
Updated with some more relevant back history.
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Ricochet

WEDNESDAY, 16 OCT 2019
Cable Fat-Grip Rolling V-Handles Seated Pulldown Wrist Curl

Both Arms; 50 Reps @ 60  |  80  |  100  |  120 LBS; 42 Reps @ 140 LBS

Cable Fat-Grip Rolling-Handle Standing Pulldown Wrist Curl
Single Arm; 50 Reps L&R @ 80  |  100  |  120 LBS

Dumbbell 180° Forearm Rotation
30 Reps @ 30  |  35  |  40  |  40  |  40-Pounders

Barbell A2G Front Squat
10-Count Pause Single @ 100 KG

Sauna
13-Minutes @ 103°C

Band Finger Extension
5-Count Pause; 200 Total Reps L&R @ IM Blue & Red

Edited by Ricochet
Formatting and removed warm-ups
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Ricochet

THURSDAY, 17 OCT 2019  (BFR)
Cable Wrist Roller
40mm Wooden Handle; 1.5m Cord Length
BFR (Blood Flow Restriction) Wraps

No Eccentric; 3 Sets of Flexion ­↑  +  Extension ↑ @ 80 LBS

Smith Machine Slight-Decline Bench Press
1-Count Pause; 5 x 12-15 Reps @ 70 KG

Sauna
15-Minutes @ 105°C

Traditional Thai Hard Massage
One-Hour

Band Finger Extension
3 to 5-Count Pause; 150 Reps L&R @ IM Blue & Red

Edited by Ricochet
Formatting and removed warm-ups

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Ricochet

FRIDAY, 18 OCT 2019
Hand Gripper

Silver Bullet Hold CoC#2; LH @ 20  |  25  |  36.9 Seconds
Silver Bullet Hold CoC#2; RH @ 30  |  35  |  49.4 Seconds

Machine Hammer Curl
2-Count Hold Pause; 5 x 12-15 Reps @ 115 LBS
Long Hold Pause Double @ 165 LBS

Sauna
17-Minutes @ 97°C

Band Finger Extension
3-Count Pause; 200 Reps L&R @ IM Blue & Red

 

Decided to measure my hands today and they are bigger than I had remembered... very strange as I don't believe I measured them wrong back in 2008. Has anyone else found their hand size change as an adult?

26 APR 2008:  Hand Length: 6 ⅞"   Hand Span: 7 ½"
18 OCT 2019:  Hand Length: 7 ⅝"   Hand Span: 8"

Edited by Ricochet
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Ricochet

SATURDAY, 19 OCT 2019  (BFR)
Cable Fat-Grip Rolling V-Handles Seated Row Wrist Curl

50 Reps @ 60  |  80  |  100  |  100 LBS
39 Reps @ 120 LBS

Belt Forearm Rotation
Supination; 50 Reps L&R @ 5 KG
Radial Deviation; 50 Reps L&R @ 10 KG
Pronation; 5 x 50 Reps L&R @ 15 KG

Short-Bar Thumbless Reverse Wrist Curl
5 x 50 Reps @ 18 KG

Sauna
17-Minutes @ 99°C

Traditional Thai Hard Massage
One-Hour

Band Finger Extension
3-Count Pause; 100 Reps L&R @ IM Blue
5-Count Pause; 100 Reps L&R @ IM Red

Edited by Ricochet
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SUNDAY, 20 OCT 2019  (BFR)
Barbell Plate-Loaded Band Wrist Roller

20-Minutes Non-Stop Rolling ↑↓ @ 15 KG

Barbell Finger Roll
4 x 15-20 Reps @ 80 KG

Dumbbell Slight-Incline Bench Press
1-Count Pause; 6 x 8 Reps @ 80 > 85-Pounders

Sauna
16-Minutes @ 90°C

Band Finger Extension
300 Reps L&R @ IM Blue & Red

Edited by Ricochet
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Goran Paulinič

I am curious about your trainnig. You seems to do very high reps. What is the logic behind that?

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Ricochet
1 hour ago, Goran Paulinič said:

I am curious about your trainnig. You seems to do very high reps. What is the logic behind that?

Hello there Goran. Don't know if you saw/read my first post in this log but I touched upon this briefly.

On 10/16/2019 at 6:02 PM, Ricochet said:

I respond well to high-frequency training... just as long I watch the overall workout loading and volume and keep the number of movements per workout to a minimum. I have absolutely no stress in my life so am extremely happy; sleep seven hours a night; nap whenever and often; and eat extremely well.

Currently, the past few weeks I am in a higher rep, lower weight hypertrophy phase which I always fall back to for 4 to 6 weeks whenever my heavier, lower rep strength building phase goes stagnant.

Whenever I hit a strength plateau and/or am feeling stagnant I switch over to a short hypertrophy phase for 4 to 6 weeks to simply reboot. So at the moment I am in one of these higher-rep hypertrophy (mass building) stages.

I will slowly enter back into a strength focused phase again here in about two weeks... gradually reducing my reps and increasing the loads on most all exercises/movements until I am back to performing heavy triples, doubles, and singles.

Even my wrist roller work will be significantly reduced rep wise from what I am doing now... going from thirty to fifty total reps (rolls) per set (that is left and right hand turns combined; rolling up either the full 1.5 meters of cord or 1 meter of band) to only performing ten to thirty total turns (rolls) per set with much heavier loads.

During my strength phase I may even change to harder and/or heavier loading variants to achieve lower reps. For example, I'll perform much longer pauses or double/triple pauses on the "cable hammer curls"; go one-armed on the "machine hammer curl"; and/or perform heavy or super heavy swinging "dumbbell hammer curls". Or I''ll re-introduce completely different movements like axle lifts or fat-bar dead hangs.

That said, I have found for me, that my forearms require higher reps and volume for not only building mass but strength as well. Certain movements that I perform like "fat-grip rolling (rotating) handle wrist curls" I usually aim for at least 8-10 reps plus even on the heaviest loads as anything less than that rep-wise doesn't seem to trigger nor stimulate much in me.

Many arm wrestlers train their forearms in a similar manner. Grip-wise though I tend to follow lower volume and rep schemes as most grip masters do.

By the way, as I am chasing maximum forearm growth (planning to break my personal best of 13½" back in 1997 and 13¾" in 2008), I am aiming for 16" cold, so I will lean towards higher reps and volume at times to keep that growth on track😉.

Edited by Ricochet
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Hopefully

That hypertrophy phase that you call it is a great way to bounce back in my experience as well. 

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Ricochet

MONDAY, 21 OCT 2019
Hand Gripper

Parallel Set (No Close); 5 x 3 L&R @ CoC#2
Parallel Set (No Close); ~20 Singles L&R @ GEN300

Cable Rope-Handle Hammer Curl
2-Count; 5 x 10-12 Reps @ 140 LBS

Sauna
20-Minutes @ 95°C

Traditional Thai Hard Massage
One-Hour

Band Finger Extension
10-Count Pause; 100 Reps L&R @ IM Blue & Red

Edited by Ricochet
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Ricochet

TUESDAY, 22 OCT 2019
Dumbbell Fat-Grip Hanging-Arm Wrist Curl

Flexed Wrist Lift Only; 3 x 3-5 L&R @ 120-Pounder
Flexed Wrist Curl; 4 x 25-30 Reps L&R @ 80 > 70-Pounder

Dumbbell 180° Forearm Rotation
4 x 25-30 Reps @ 45 > 40-Pounders

Sauna
16-Minutes @ 102°C

Band Finger Extension
300 Reps L&R @ IM Blue & Red

Edited by Ricochet
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Ricochet

WEDNESDAY, 23 OCT 2019
Hammer Strength Plate-Loaded Horizontal Decline Press

1-Count Pause; 3 x 12-15 @ 115 KG

Barbell Fat-Grip Low-Bench Wrist Curl
71  |  76 Reps @ 50 KG;  35 Reps @ 60 KG

Sauna
16-Minutes @ 105°C

Band Finger Extension
3-Count Pause; 200 Reps L&R @ IM Blue & Red

Edited by Ricochet
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THURSDAY, 24 OCT 2019
Hand Gripper (Easy Day)

Inverted; 20 Singles L&R @ CoC#1.5

Machine Hammer Curl
2-Count Hold Pause; 3 x 10-12 Reps @ 125 LBS

Dumbbell Fat-Grip Zottman Curl
Slow Tempo; 5 x 10-12 Reps @ 25 > 20-Pounders

Sauna
16-Minutes @ 103°C

Band Finger Extension
5-Count Pause; 150 Reps L&R @ IM Blue & Red

Edited by Ricochet
Formatting and removed warm-ups

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Ricochet

In order to shorten my posts I will forgo listing my warm-ups.

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FRIDAY, 25 OCT 2019  (BFR)
Barbell "Poundstone" Curl

107 Consecutive Full ROM Reps @ 20 KG (BAR)

Cable Fat-Grip Rolling V-Handles Seated Pulldown Wrist Curl
78 Reps @ 100 LBS

Belt Forearm Rotation
Pronation; 100 Reps L&R @ 10 KG

Barbell "Poundstone" Curl
112 Consecutive Full ROM Reps @ 20 KG (BAR)

Stomach Vacuum
Standing, Seated, Kneeling: 10 Each

Sauna
13-Minutes @ 106°C

Traditional Thai Hard Massage
One-Hour

Band Finger Extension
500 Total Reps L&R @ IM Blue & Red

Edited by Ricochet
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Fist of Fury

Gotta make those biceps buuuuuuurn :D 

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Ricochet

😝 They be burning.............

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Ricochet

SATURDAY, 26 OCT 2019
Cable Wrist Roller; 40mm

No Eccentric; 3 Sets of Flexion ­↑  +  Extension ↑ @ 80 LBS

Barbell Guillotine High-Incline Bench Press
1-Count Pause; 3 x 10 Reps @ 60 KG

Barbell Low-Decline Bench Press
2-Count Pause; 3 x 8-10 Reps @ 100 KG

Sauna
16-Minutes @ 99°C

Band Finger Extension
2-Count Pause; 200 Total Reps L&R w/ IM Blue & Red

Edited by Ricochet
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SUNDAY, 27 OCT 2019
Hand Gripper

Strap Hold; 10 L&R @ >5 KG w/ CoC#2 (5-Count)
Strap Hold; 5 L&R @ >10 KG w/ CoC#1.5 (3-Count)
Strap Hold; 5 L&R @ >12.5 KG w/ GEN150 (3-Count)

Cable Rope-Handle Hammer Curl
2-Count Hold; 3 x 10 Reps @ 160 LBS

Ez-Bar Thumbless Texas Arm Wrestler's Reverse Curl
2-Count Hold; 3 x 10 @ 27 KG

Sauna
14-Minutes @ 93°C

Band Finger Extension
10-Count Hold; 50 Total Reps L&R w/ IM Blue & Red

Edited by Ricochet
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MONDAY, 28 OCT 2019  (BFR)
Cable Fat-Grip Rolling V-Handles Seated Row Wrist Curl

3 x 50 Reps + 10-Second Flexed Wrist Hold @ 100 LBS

Cable Straight-Bar Thumbless Reverse Wrist Curl
3 x 50 @ 30 LBS

Dumbbell 180° Forearm Rotation
3 x 50 Reps @ 35-Pounders

Sauna
16-Minutes @ 93°C

Traditional Thai Hard Massage
One-Hour

Band Finger Extension
500 Total Reps L&R w/ IM Blue & Red

Edited by Ricochet
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TUESDAY, 29 OCT 2019
Barbell Plate-Loaded Band Wrist Roller

6-Minutes Non-Stop Set ↑↓ @ 30 KG  *** NEW TIME PR ***
1 Set of Flexion ­↑↓ +  Extension ↑↓ @ 45 KG

Barbell Finger Roll
24 @ 80 KG

Dumbbell Slight-Incline Bench Press
1-Count Pause; 3 x 12 Reps @ 85-Pounders

Sauna
11-Minutes @ 95°C

Band Finger Extension
3-Count Pause; 100 Total Reps L&R w/ IM Blue & Red

Edited by Ricochet
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Ricochet

Updated my Training Log Intro post (please see above).

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Ricochet

WEDNESDAY, 30 OCT 2019
Hand Gripper

Parallel Set (No Close); 50 L&R @ CoC#2 > GEN300

Machine Hammer Curl
2-Count Iso-Pause; 3 x 10-12 Reps @ 130 LBS

Sauna
14-Minutes @ 98°C

Traditional Thai Hard Massage
One-Hour

Band Finger Extension
2-Count Pause; 200 Total Reps L&R w/ IM Blue & Red

Edited by Ricochet
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THURSDAY, 31 OCT 2019  (BFR)
Cable Fat-Grip Rolling-Handle Standing Pulldown Prone Wrist Curl

5 x 50 Reps L&R @ 40 LBS

Cable Rope-Handle Standing Pulldown Deviation & Rotation
Ulnar; 50 Reps L&R @ 40 LBS
Radial; 50 Reps L&R @ 40 LBS
Supination; 50 Reps L&R @ 20 LBS
Pronation; 50 Reps L&R @ 30 LBS

Sauna
16-Minutes @ 91°C

Band Finger Extension
600 Total Reps L&R w/ IM Blue & Red

A real nice forearm pump-up session; the tightest I have ever had my BFR Wraps (Blood Flow Restriction aka Occlusion Training). I will be switching back to a more strength-focused training program here come this weekend.

Edited by Ricochet
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Ricochet

FRIDAY, 1 NOV 2019
Cable Wrist Roller; ~40mm Wooden Handle; ~1.5m Cord

No Eccentric; 10 Sets of Flexion ­↑  +  Extension ↑ @ 60 > 40 LBS

Smith Machine Guillotine Bench Press
3-Count Pause; 3 Sets x 15 Reps @ ~50 KG

Sauna
12-Minutes @ 93°C

Band Finger Extension
5-Count Pause; 100 Total Reps L&R w/ IM Blue & Red

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