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Popeye! A Training Log


Ricochet

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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. 

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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 by Ricochet
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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 by Ricochet
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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 by Ricochet
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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 by Ricochet
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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

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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

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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

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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

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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

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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

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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

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MONDAY, 16 MAR 2020
S
ELOUYANOV 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

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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

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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

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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 by Ricochet
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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

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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 by Ricochet
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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? 

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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 by Ricochet
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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.

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SUNDAY, 22 MAR 2020
FAT WRIST ROLLER
: ↑↓
HAND GRIPPERS
SS JUMP BIKE:
~18km @ ~150m

Edited by Ricochet
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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 by Ricochet
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