mcalpine1986 Posted March 5, 2020 Share Posted March 5, 2020 4 minutes ago, Ricochet said: Yes, indeed it is. You find the most miserable point in the movement and hangout there for the duration of the set pumping out non-stop partials. Sounds fun in a sadistic kind of way. I think i shall try it at some point before when i have a couple of rest days planned. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 5, 2020 Author Share Posted March 5, 2020 (edited) 17 minutes ago, mcalpine1986 said: Sounds fun in a sadistic kind of way. I think i shall try it at some point before when i have a couple of rest days planned. No locking out, stacking, or releasing of the joints. The goal here is muscle endurance and constant movement and tension battling that misery point. Victor SELOUYANOV recommended 10-40% 1RM for upper body exercises and 30-70% 1RM for lower body. Minimum rest time between sets is 5 to 10 minutes (and it is an active rest) but stressed that 10-minutes or longer was better and that the sets could literally be spread out and performed over an entire day. Edited March 5, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 6, 2020 Author Share Posted March 6, 2020 (edited) FRIDAY, 6 MAR 2020 (BFR) SELOUYANOV ST TRAINING; I-A-LIGHT CBL FAT-ROLL-HDL SEATED PULLDOWN W-CURL 3 SETS x ~45s @ 160# w/ 10min RESTS ACTIVE REST: ∞ PARALLEL BAR DIPS SAUNA: ~8min @ 81°C SS JUMP BIKE: ~24.5km @ ~190m Edited March 8, 2020 by Ricochet Edited Phase Exercise Info Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 7, 2020 Author Share Posted March 7, 2020 (edited) SATURDAY, 7 MAR 2020 SELOUYANOV ST TRAINING; I-B-HEAVY BB FAT-GRIP REV W-CURL 8 SETS x ~45s @ 20.5>18kg w/ 10min RESTS ACTIVE REST: ∞ DB HAMMER LEVER U/R-DEV BAND FINGER EXT: ∞ L&R; IM YELLOW SS JUMP BIKE: ~11km @ ~65m Edited March 8, 2020 by Ricochet Edited Phase Exercise Info Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 8, 2020 Author Share Posted March 8, 2020 (edited) SUNDAY, 8 MAR 2020 SELOUYANOV ST TRAINING; I-C-LIGHT BB-LOADED BELT HAMMER CURL 3 SETS x ~45s @ 20.5-25.5kg w/ 10min RESTS ACTIVE REST: ∞ BB (FREE ROLL) FAT-GRIP HANG ∞ CBL BELT PRON/SUPIN/DEVI -ATION SS JUMP BIKE: ~5km TRAD HARD THAI MASSAGE: ~1hr Edited March 8, 2020 by Ricochet Edited Phase Exercise Info Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 9, 2020 Author Share Posted March 9, 2020 MONDAY, 9 MAR 2020 (BFR) SELOUYANOV ST TRAINING; II-A-HEAVY BB FAT-GRIP W-CURL 9 SETS x ~45s @ 70.5kg w/ 10min RESTS ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS SS JUMP BIKE: ~12.5km @ ~155m 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 10, 2020 Author Share Posted March 10, 2020 TUESDAY, 10 MAR 2020 SELOUYANOV ST TRAINING; II-B-LIGHT CBL FAT-GRIP SEATED REV W-CURL 3 SETS x ~45s @ 40# w/ 10min RESTS ACTIVE REST: ∞ FAT-BAR HEADBANGER PULL-UPS SAUNA: ~8min @ 80°C BAND FINGER EXT: ∞ L&R; IM YELLOW SS JUMP BIKE: ~3.5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 11, 2020 Author Share Posted March 11, 2020 WEDNESDAY, 11 MAR 2020 (BFR) SELOUYANOV ST TRAINING; II-C-HEAVY EZ-BAR REVERSE SPIDER CURL 8 SETS x ~45s @ 17-19.5kg w/ 10min RESTS ACTIVE REST: ∞ PLT-LOADED BELT PRONATION SS JUMP BIKE: ~12.5km @ ~150m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 12, 2020 Author Share Posted March 12, 2020 THURSDAY, 12 MAR 2020 (BFR) SELOUYANOV ST TRAINING; II-A-LIGHT BB FAT-GRIP W-CURL 3 SETS x ~45s @ 73kg w/ 10min RESTS ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS MACHINE DIP: 16 Double-Pause Reps @ 300# SS JUMP BIKE: ~22.5km @ ~160m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 13, 2020 Author Share Posted March 13, 2020 FRIDAY, 13 MAR 2020 SELOUYANOV ST TRAINING; II-B-HEAVY CBL FAT-GRIP SEATED REV W-CURL 9 SETS x ~45s @ 40# w/ 10min RESTS ACTIVE REST: ∞ FAT-BAR HEADBANGER PULL-UPS BAND FINGER EXT: ∞ L&R; IM YELLOW SS JUMP BIKE: ~5km TRAD HARD THAI MASSAGE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 14, 2020 Author Share Posted March 14, 2020 SATURDAY, 14 MAR 2020 SELOUYANOV ST TRAINING; II-C-LIGHT DB FAT-GRIP REV SPIDER CURL 3 SETS x ~45s @ 25# w/ 10min RESTS ACTIVE REST: ∞ PLT-LOADED BELT PRONATION SS JUMP BIKE: ~14km @ ~180m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 15, 2020 Author Share Posted March 15, 2020 SUNDAY, 15 MAR 2020 (BFR) SELOUYANOV ST TRAINING; III-A-HEAVY BB FAT-GRIP ONE-ARM W-CURL LIFT 8 SETS x ~45s @ 25-27.5kg w/ 10min RESTS ACTIVE REST: ∞ DB TATE PRESS SS JUMP BIKE: ~21km @ ~155m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 16, 2020 Author Share Posted March 16, 2020 MONDAY, 16 MAR 2020 SELOUYANOV ST TRAINING; III-B-LIGHT DB FAT-GRIP REVERSE WRIST CURLS 3 SETS x ~45s @ 20-25# w/ 10min RESTS ACTIVE REST: ∞ PLATE PINCH TABLE CURLS BAND FINGER EXT: ∞ IM YELLOW SS JUMP BIKE: ~3.5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 17, 2020 Author Share Posted March 17, 2020 TUESDAY, 17 MAR 2020 SELOUYANOV ST TRAINING; III-C-HEAVY PLT REVERSE TILTING CURLS 7 SETS x ~45s @ 12.5kg w/ 10min RESTS ACTIVE RESTS: ∞ PLT-LOADED BELT FINGER PINCHES SS JUMP BIKE: ~10.5km @ ~125m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 18, 2020 Author Share Posted March 18, 2020 WEDNESDAY, 18 MAR 2020 SELOUYANOV ST TRAINING; III-A-LIGHT BB FAT-GRIP ONE-ARM W-CURL LIFTS 3 SETS x ~45s @ 32.5kg w/ 10min RESTS ACTIVE REST: ∞ DB TATE PRESSES PUMP-UP WORK: ∞ BB GUILLOTINE PRESSES SS JUMP BIKE: ~16.5km @ ~110m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 19, 2020 Author Share Posted March 19, 2020 (edited) SARS-CoV-2 (COVID-19) PANIC ENSUES ALL GYMS CLOSED UNTIL 1 APRIL 2020 THURSDAY, 19 MAR 2020 SELOUYANOV ST TRAINING; #-A1-HEAVY BANDED FAT W-ROLLER; EXTENSION 7 SETS x ~45s w/ 10min RESTS ACTIVE REST: ∞ LOADED BELT PRONATION BAND FINGER EXT: ∞ IM YELLOW SS JUMP BIKE: ~9.5km @ ~175m Edited March 30, 2020 by Ricochet Updated Exercise Numbering Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 20, 2020 Author Share Posted March 20, 2020 FRIDAY, 20 MAR 2020 SELOUYANOV ST TRAINING; #-B-LIGHT IM SILVER BULLET w/ CoC#2 3 SETS x ~40-45s @ 2.5kg w/ 10min RESTS ACTIVE REST: ∞ HAMMER LEVER U/R-DEVIATION Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 21, 2020 Author Share Posted March 21, 2020 (edited) SATURDAY, 21 MAR 2020 SELOUYANOV ST TRAINING; #-A2-HEAVY BANDED FAT W-ROLLER; FLEXION 6 SETS x ~45s w/ 10min RESTS ACTIVE REST: ∞ LOADED BELT SUPINATION SS JUMP BIKE: ~8km @ ~140m Edited March 30, 2020 by Ricochet Updated Exercise Numbering Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 21, 2020 Share Posted March 21, 2020 On 3/19/2020 at 2:14 PM, Ricochet said: SARS-CoV-2 (COVID-19) PANIC ENSUES ALL GYMS CLOSED UNTIL 1 APRIL 2020 THURSDAY, 19 MAR 2020 SELOUYANOV ST TRAINING; #-A-HEAVY BANDED FAT W-ROLLER; EXTENSION 7 SETS x ~45s w/ 10min RESTS ACTIVE REST: ∞ LOADED BELT PRONATION BAND FINGER EXT: ∞ IM YELLOW SS JUMP BIKE: ~9.5km @ ~175m They have just closed here as well. How is it going to affect your training? 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 21, 2020 Author Share Posted March 21, 2020 (edited) 2 hours ago, mcalpine1986 said: They have just closed here as well. How is it going to affect your training? Not much as I have some training implements and weights here at home. Have to be a little creative that is all. Lots of Fat Wrist Roller work! Edited March 21, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 22, 2020 Share Posted March 22, 2020 12 hours ago, Ricochet said: Not much as I have some training implements and weights here at home. Have to be a little creative that is all. Lots of Fat Wrist Roller work! Good stuff. Im sure the thick bar wrist roller work will add size. My ironmind one is great but it does shred my hands when going heavy as the knurling is sharp. I have 3 kettlebells and loads of grip stuff and a few other bits but i have no room at home so ive taken it to work and im going to train there. I work in tile distribution so for legs ive going to pull and push heavy pallets of adhesive since i cant squat. I can do dips and pullups between tge forks of out warehouse forklift truck. Got to adapt in these tough times. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 22, 2020 Author Share Posted March 22, 2020 (edited) SUNDAY, 22 MAR 2020 FAT WRIST ROLLER: ↑↓ HAND GRIPPERS SS JUMP BIKE: ~18km @ ~150m Edited March 29, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 23, 2020 Author Share Posted March 23, 2020 MONDAY, 23 MAR 2020 SS JUMP BIKE: ~9km @ ~30m TRAD HARD THAI MASSAGE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 24, 2020 Author Share Posted March 24, 2020 (edited) TUESDAY, 24 MAR 2020 SELOUYANOV ST TRAINING; #-A-HEAVY LOADED BELT FINGER PINCH HOLDS 6 SETS x ~45s @ 4>2kg w/ 10min RESTS Pinkie: 2; Ring: 2; Middle: 4>2; Index: 4>2kg ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS SS JUMP BIKE: ~7.5km @ ~150m Edited March 27, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 25, 2020 Author Share Posted March 25, 2020 WEDNESDAY, 25 MAR 2020 BAND FINGER EXT: ∞ IM YELLOW SS JUMP BIKE: ~18km @ ~150m Quote Link to comment Share on other sites More sharing options...
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