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Popeye! A Training Log


Ricochet

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THURSDAY, 26 MAR 2020
SELOUYANOV ST TRAINING; #-D1-LIGHT

FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW)
3 SETS x ~50s w/ 10min RESTS
ACTIVE REST: ∞ HAMMER LEVERS U/R-DEVIATION
                         ∞ HAMMER LEVERS PRO/SUPINATION
                         ∞ HAND GRIPPERS
SS JUMP BIKE: ~7km @ ~120m

Edited by Ricochet
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FRIDAY, 27 MAR 2020
SELOUYANOV ST TRAINING; #-C-LIGHT

LOADED BELT FINGER PINCHES
3 SETS x ~40-60s @ 2kg w/ 10min RESTS
ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS
                           ∞ LEDGE THUMBLESS CHIN/PULL-UPS
SS JUMP BIKE: ~12.5km @ ~105m

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SATURDAY, 28 MAR 2020
SELOUYANOV ST TRAINING; #-D1-HEAVY

FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW)
9 SETS x ~50-60s w/ ~10min RESTS
ACTIVE REST: ∞ HAMMER LEVERS; U/R-DEVIATION
                           ∞ HAMMER LEVERS; PRO/SUPI-NATION
BAND FINGER EXT: ∞ IM YELLOW 
TRAD HARD THAI MASSAGE: ~1hr

FYI: On the Band Fat Rolling-Handle Wrist-Curls (via Seated/Low Rowing) in fifty (50) seconds I perform anywhere from 100 to 125 wrist pumps... and what a pump it is!

Edited by Ricochet
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SUNDAY, 29 MAR 2020
SELOUYANOV ST TRAINING; #-E1-LIGHT

LOADED FAT W-ROLLER; EXTENSION
3 SETS x ~50-60s ↑ w/ ~10min RESTS        
ACTIVE REST: ∞ FAT-BAR THUMBLESS REV CURLS
                         ∞ LEDGE THUMBLESS CHIN/PULL-UPS
SS JUMP BIKE: ~8km @ ~145m

Edited by Ricochet
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19 hours ago, Ricochet said:

SATURDAY, 28 MAR 2020
SELOUYANOV ST TRAINING; #-DI-HEAVY

FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW)
9 SETS x ~50-60s w/ ~10min RESTS
ACTIVE REST: ∞ HAMMER LEVERS; U/R-DEVIATION
                           ∞ HAMMER LEVERS; PRO/SUPI-NATION
BAND FINGER EXT: ∞ IM YELLOW 
TRAD HARD THAI MASSAGE: ~1hr

FYI: On the Band Fat Rolling-Handle Wrist-Curls (via Seated/Low Rowing) in fifty (50) seconds I perform anywhere from 100 to 125 wrist pumps... and what a pump it is!

100plus reps! I can imagine the burn would be immense, great stuff.

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MONDAY, 30 MAR 2020
SELOUYANOV ST TRAINING; #-D2-HEAVY

FAT ROLLING-HANDLE BAND W-CURLS (PULL)
7 SETS x ~55-60s w/ ~5-10min RESTS
ACTIVE REST: ∞ LOADED BELT PRONATION
SS JUMP BIKE: ~6.5km @ ~110m
(~50 A2G SQUATS @ ~50kg > ~1km @ ~85m)

Edited by Ricochet
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TUESDAY, 31 MAR 2020
SELOUYANOV ST TRAINING; #-F1-LIGHT

LEDGE THUMBLESS DEAD-HANGS (PULL-UP)
3 SETS x ~50-55s w/ ~10min RESTS
ACTIVE REST
∞ HAND GRIPPERS
∞ TABLE WRIST STRETCHES (FLEX & EXT)
SS JUMP BIKE: ~9km @ ~75m

Edited by Ricochet
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WEDNESDAY, 1 APR 2020
SELOUYANOV ST TRAINING; #-E1-HEAVY

LOADED FAT W-ROLLER; EXTENSION
9 SETS x ~55-60s ↑ w/ ~10min RESTS
ACTIVE REST
∞ SPHINX PUSH-UPS
SS JUMP BIKE: ~13km @ ~230m

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THURSDAY, 2 APR 2020
SELOUYANOV ST TRAINING; #-D2-LIGHT

FAT ROLLING-HANDLE BAND W-CURLS (PULL)
3 SETS x ~55-60s w/ ~10min RESTS
ACTIVE REST
∞ HAMMER LEVERS; U/R-DEVIATION
∞ HANDSTAND SHRUGS & HOLDS
SS JUMP BIKE: ~16.5km @ ~185m

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FRIDAY, 3 APR 2020
SELOUYANOV ST TRAINING; #-F2-HEAVY

LEDGE THUMBLESS DEAD-HANGS (CHIN-UP)
7 SETS x ~30-40s w/ ~5-10min RESTS
ACTIVE REST
∞ DUMBBELL FAT-GRIP REV WRIST CURLS
∞ SPHINX PUSH-UPS
SS JUMP BIKE: ~22.5km @ ~175m

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SATURDAY, 4 APR 2020
SIX (6) TRI-SETS w/ 5-MINUTE ACTIVE RESTS

I:  LOADED FAT W-ROLLER; FLEXION (10+ ↑)
II:  FAT-BAR THUMBLESS REVERSE CURLS (20+)
III:  FAT-BAR STEVE REEVES WRIST-CURLS (20+)
A:  SPHINX PUSH-UPS (∞)
ONE-HOUR TRADITIONAL THAI HARD MASSAGE

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SUNDAY, 5 APR 2020
FIVE (5) TRI-SETS w/ 5-MINUTE ACTIVE RESTS

I:  FAT-BAR T-REX CURLS (30+)
II:  FAT-BAR REVERSE WRIST-CURLS (30+)
III:  LEDGE THUMBLESS DEAD-HANGS (30s)
A:  FINGER-TIP PUSH-UPS (∞)
SECOND WORKOUT: HAND GRIPPERS (∞)
SS JUMP BIKE: ~10.5km @ ~220m

Edited by Ricochet
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18 hours ago, Ricochet said:

SUNDAY, 5 APR 2020
FIVE (5) TRI-SETS w/ 5-MINUTE ACTIVE RESTS

I:  FAT-BAR T-REX CURLS (30+)
II:  FAT-BAR REVERSE WRIST-CURLS (30+)
III:  LEDGE THUMBLESS DEAD-HANGS (30s)
A:  FINGER-TIP PUSH-UPS (∞)
SECOND WORKOUT: HAND GRIPPERS (∞)
SS JUMP BIKE: ~10.5km @ ~220m

You have me curious, what are T rex curls? 

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14 minutes ago, mcalpine1986 said:

You have me curious, what are T rex curls? 

T-Rex Curls are reverse curls performed entirely with a bent wrist (max flexion)... with either a barbell (long or short), ez-bar, or a straight-handle attachment via a low-pulley cable.

EZ-Bar T-Rex Curl

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MONDAY, 6 APR 2020
FAT WRIST-ROLLER; EXTENSION
(5 x 22>17 ↑)
DIAMOND PUSH-UPS
HAND GRIPPERS
SS JUMP BIKE
(~200m)

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23 hours ago, Ricochet said:

T-Rex Curls are reverse curls performed entirely with a bent wrist (max flexion)... with either a barbell (long or short), ez-bar, or a straight-handle attachment via a low-pulley cable.

EZ-Bar T-Rex Curl

Ah right i see. Ive always known them as K pipe curls. I have no idea where that name came from though but Great movement. Ive not done them in years.

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3 hours ago, mcalpine1986 said:

Ah right i see. Ive always known them as K pipe curls. I have no idea where that name came from though but Great movement. Ive not done them in years.

Yeah, that was the old school name for them or simply "Pipe Curls".  Only older folks would remember a type K copper pipe which was thick walled and extremely heavy. So literally reverse-curling heavy copper pipes and many did so in most pit and garage gyms well into the 90s.  I haven't seen one in 25 plus years now.

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TUESDAY, 7 APR 2020
FAT ROLLING-HANDLE BAND GOOSENECK W-CURLS;

NINE (9) SETS x 50-75 REPS L&R w/ EFS MONSTER
FAT-GRIP HAMMER LEVER ROTATIONS; PRO/SUP
BENT-OVER SKATER SQUATS; 2-MIN NON-STOP
A2G SQUAT HOLD; 5-MIN

Edited by Ricochet
Forgot 5-Minute Bottom Squat Hold
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WEDNESDAY, 8 APR 2020
FAT ROLLING-HANDLE BAND REVERSE W-CURLS;

SIX (6) SETS x 50-75 REPS L&R w/ EFS MONSTER
FAT-GRIP HAMMER LEVER U/R-DEVIATION
HAMMER FINGER WALKS
SS JUMP BIKE;
~150m ELEVATION GAIN

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On 4/7/2020 at 2:04 PM, Ricochet said:

Yeah, that was the old school name for them or simply "Pipe Curls".  Only older folks would remember a type K copper pipe which was thick walled and extremely heavy. So literally reverse-curling heavy copper pipes and many did so in most pit and garage gyms well into the 90s.  I haven't seen one in 25 plus years now.

Thanks, im 33 but been training 20 years now and  i had always wondered where the name came from. 

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THURSDAY, 9 APR 2020
OVERHEAD FAT WRIST-ROLLER; FLEXION;
5 x 12>10 ↑
FAT WRIST-ROLLER; FLEXION; 5 x 20>15 ↑
FINGER-TIP PUSH-UPS; 10 x 25>15
HAND GRIPPERS

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FRIDAY, 10 APR 2020
FIVE (5) TRI-SETS w/ 3-MINUTE ACTIVE RESTS

I:  BAND FAT-BAR REVERSE WRIST-CURLS (50+)
II:  BAND CHOKED PULL APARTS (50+)
III:  DUMBBELL REVERSE WRIST-CURLS (50+)
A:  DUMBBELL ZOTTMAN CURLS (∞)
SS JUMP BIKE; ~140m ELEVATION GAIN

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22 hours ago, Ricochet said:

FRIDAY, 10 APR 2020
FIVE (5) TRI-SETS w/ 3-MINUTE ACTIVE RESTS

I:  BAND FAT-BAR REVERSE WRIST-CURLS (50+)
II:  BAND CHOKED PULL APARTS (50+)
III:  DUMBBELL REVERSE WRIST-CURLS (50+)
A:  DUMBBELL ZOTTMAN CURLS (∞)
SS JUMP BIKE; ~140m ELEVATION GAIN

I love pull aparts. Great for delts and traps. I like to rotate my wrists outward so it hits my extensors aswell. My left hand is always stronger than my right at full extension yet im Right handed.

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SATURDAY, 11 APR 2020  (BFR)
FAT ROLLING-HANDLE BAND W-CURL ROW; 5 x 100+
LOADED BELT FINGER PINCHES
DIAMOND PUSH-UPS
SS JUMP BIKE; ~175m ELEVATION GAIN

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SUNDAY, 12 APR 2020
DUMBBELL ZOTTMAN CURLS; 6 x 50+
FINGER-TIP PUSH-UPS
HAND GRIPPERS
SS JUMP BIKE; ~140m ELEVATION GAIN

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