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Popeye! A Training Log


Ricochet

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SUNDAY, 2 AUG 2020
2" FAT-AXLE WRIST-CURL; 34  |  25  |  23 @ 87.5KG
CBL FAT-GRIP RPE-HDL HAMMER CURL; 3 X 6 @ 75kg
CBL FAT-GRIP RPE-HDL HAMMER CURL; 200+ @ 45kg

* ALL THUMBLESS MONKEY-GRIP 😉

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MONDAY, 3 AUG 2020
2" FAT AXLE MONKEY GRIP DEADLIFT; 8 X 10s @ 105KG
DB FAT GRIP LOW-INCLINE PRESS; 5 X 3 @ 40KG

* 8 X 10s = Eight (8) Rest-Pause Singles each with a 10-second hold at lockout

Edited by Ricochet
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WEDNESDAY, 5 AUG 2020
EZ TEXAS ARM WRESTLER REV CURL; 3 X 6 @ 35KG
DB 90° REV WRIST CURL; 3 X 35-50 @ 12.5KG

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THURSDAY, 6 AUG 2020
FAT AXLE WRIST CURL; 29  |  27  |  26  |  26 @ 90KG
CBL SEATED ROW RFGD WRIST CURL; 3 X 6 @ 42.5KG
CBL RFGS GOOSENECK WRIST CURL; 3 X 50 @ 35KG

Edited by Ricochet
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What’s your thinking behind the high frequency, lowish volume forearm work? You find it superior in terms of muscle gain? Or you just enjoy it? 😄 nice log! love the heavy 3x6 Chuck Sipes wrist curls 💪 

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I respond well to high frequency specificity dominate programs as long as I: watch the daily/weekly volume; alternate daily the target movement (e.g. flexors, extensors, deviation, rotation, support work/static holds, etc.); and insure to complete my daily active recovery (bmx hill cycling; swimming; sauna/steam/cold pool).  Been almost two years and I have gained over 2" so it is working for me. I know a few top-level arm wrestlers; grip strength athletes; professional sailing grinders; and world champion kendo athletes that all train their grip and/or forearms daily sometimes multiple times.

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FRIDAY, 7 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 7 X 10s @ 107.5KG
THUMBLESS HS DECLINE PRESS; 6 X 12-15 @ >65KG X 2
MONKEY GRIP FARMER'S WALK; 2 X 60s @ 75KG X 2

Edited by Ricochet
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SATURDAY, 8 AUG 2020
EZ TEXAS ARM WRESTLER CURL; 3 X 4-6 @ 55KG
CBL INCLINE BENCH REV WRIST CURL; 100+ @ 55KG

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SUNDAY, 9 AUG 2020
FAT AXLE BENCH WRIST CURL; 26 | 24 | 25 | 23 | 24 @ 95KG
CBL SEATED PULLDOWN RFG WRIST CURL; 29 @ 105KG
FAT WRIST ROLLER '2-MAN WAR'; 2 X ↑ FLEXION @ 10KG KB
FAT WRIST ROLLER;  3 X ↑ FLEXION @ 10KG KB
RFGD WRIST CURL DEADHANG; 6 X 30s @ BW

Edited by Ricochet
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MONDAY, 10 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 8 X 10s @ 110KG
BELT FOREARM PRONATION / SUPINATION / RADIAL DEVIATION;
125+ WARM-UP @ 15-35KG CBL
225+ WORK @ 12-20KG KB

Edited by Ricochet
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TUESDAY, 11 AUG 2020
BB REV WRIST CURL; 8 X 6 @ 35-37.5KG
FAT WRIST ROLLER '2-MAN WAR'; 10 X ↑ EXT @ 10KG KB
FAT WRIST ROLLER; 10 X ↑ EXT @ 35>105KG CBL

 

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WEDNESDAY, 12 AUG 2020
BB FAT GRIP RACK PULL WRIST CURL; 3 X 6 @ 80KG
BB FAT GRIP RACK PULL WRIST CURL; 6 X 10 @ 70KG
CBL RFGS ARM WRESTLER WRIST CURL; 200+ @ 35>95KG
CBL RFGS ARM WRESTLER WRIST CURL; 10 X 6 @ 105KG

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THURSDAY, 13 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 111KG
MONKEY GRIP FARMER'S WALK; 2 X 60s @ 80KG X 2
BB FINGER ROLL: 3 X 6 @ 80KG
BELT RADIAL DEVIATION; 3 X 6 @ 14KG KB

Edited by Ricochet
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FRIDAY, 14 AUG 2020
SLOW-TEMPO SPHINX PUSH-UP; 25-20-15-10-5 (75) @ BW
SBB REV WRIST CURL; 6 X 6 @ 35KG
BELT FOREARM PRONATION; 6 X 6 @ 10>50KG CBL
BELT FOREARM PRONATION; 3 X 6 @ 32KG KB

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SATURDAY, 15 AUG 2020
FAT AXLE BENCH WRIST CURL; 22  |  21  |  23 @ 105KG
DB FAT GRIP WRIST CURL; 5 X 35 @ 35KG

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SUNDAY, 16 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10>3s @ 112.5KG
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 105KG
BELT FOREARM SUPINATION; 8 X 10+ @ 45KG CBL

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MONDAY, 17 AUG 2020
THUMBLESS FARMER'S WALK; 2 X ~30m @ 85kg/handle
ROLLING FAT GRIP PULL-UP TOP-HOLD; 8 X 30s @ BW

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TUESDAY, 18 AUG 2020
BB FAT GRIP RACK PULL WRIST CURL; 3 X 6 @ 100kg
BB FAT GRIP RACK PULL WRIST CURL; 10 @ 80kg
CBL ROLLING FAT GRIP WRIST CURL; 6 x 35+ L&R @ 65kg

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WEDNESDAY, 19 AUG 2020
FAT WRIST ROLLER '2-MAN WAR'; 10 X ↑ EXT & FLX
BELT FOREARM PRONATION; 10 X 10 L&R @ >42.5kg CBL
BELT FOREARM PRONATION; 3 X 6 L&R @ 47.5kg CBL

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THURSDAY, 20 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 112.5kg
FAT AXLE BENCH WRIST CURL; 26  |  23  |  22 @ 106kg
FAT AXLE WRIST CURL; ~50 @ 55kg

Edited by Ricochet
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2 hours ago, Ricochet said:

FRIDAY, 21 AUG 2020
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 5s @ 15>45kg
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 6-10s @ 50kg
BELT FOREARM SUPINATION; 6 X 20 L&R @ 45kg CBL

 

It has been two (2) years since today that I started this Popeye Forearms specificity training. In that time I have gained over 2" in my upper forearms; over 3" at mid-forearms; and nearly an inch on my wrists.

My upper forearms are ever so slowly creeping back-up from the loss during to COVID-19 lockdown... however, I did manage to make some amazing gains at both the mid-arm and wrist.  My forearms are definitely getting stronger now... nearly at the same strength levels back when I had 13¼ and 13¾" forearms. The major difference this time around being that I believe my forearms are much more denser and harder (tighter) now... thus perhaps why the girth is smaller.  I will add a little bit more volume on my flexion (wrist curl) workouts to see if that may illicit more growth and mass in the lower wrist flexors (upper forearms).

As always, all measuring is performed cold... unflexed... without a pump... without goosenecking... with my arm held out straight. 

21 AUG 2020 = 80kg;  11⅞" (Wrist: 7⅛"; Mid-Arm: 11⅛")

22 MAY 2020 = 81kg;   11¾" (Wrist: 6⅞"; Mid-Arm: 10½")

21 FEB 2020 = 81kg;    11⅞" (Wrist: 7"; Mid-Arm: 10⅛")

21 NOV 2019 = 82kg;   12" (Wrist: 6⅞"; Mid-Arm: 9½")

21 AUG 2019 = 82kg;   11¾" (Wrist: 6¾"; Mid-Arm: 9⅛")

21 MAY 2019 = 83kg;   11¼" (Wrist: 6¾"; Mid-Arm: ---")

21 MAR 2019 = 83kg;   11" (Wrist: 6½"; Mid-Arm: ---")

21 JAN 2019 = 84kg;   10¾" (Wrist: 6½; Mid-Arm: 8½") 

21 AUG 2018 = 86kg;    9¾" (Wrist: 6¼"; Mid-Arm: ~8")

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10 SEP 2012 = 98kg;    13¼" (Wrist: ---"; Mid-Arm: 11¾")

19 NOV 2008 = ~80kg; 13¾" (Wrist: ~7½"; Mid-Arm: ~11½")

 

Thats fantastic. Your mid forearms are nearly matching your upper measurement. They must look visually very different with the lower mass further down. I love reading this sort of detailed documentation. 

Ive found that my forearms seem to thicken lower down the bigger they get, although i dont really track the mid measurement. All your hard work and volume is paying off. 

 

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SATURDAY, 22 AUG 2020
DB FAT GRIP HIGH-INCLINE PRESS; 3 X 6 @ 30kg
CBL ROLLING FAT GRIP WRIST CURL; 6 X 50 L&R @ 67.5kg
BB ZOMBIE A2G PAUSE FRONT SQUAT; 8 X 1 @ >90kg

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SUNDAY, 23 AUG 2020
BB FAT GRIP BRADFORD PRESS; 3 X 6 @ 52.5kg
FAT WRIST ROLLER '2-MAN WAR'; 12 X ↑ EXT & FLX
BELT FOREARM PRONATION; ~100 L&R @ 20kg KB

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