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Popeye! A Training Log


Ricochet

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MONDAY, 24 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 113kg
FAT AXLE BENCH WRIST CURL; 26  |  24  |  24 @ 106.5kg
FAT AXLE WRIST CURL; 3 X 20 @ 55kg
CBL ROLLING FAT GRIP WRIST CURL; 6 X 25 L&R @ >57.5kg

Edited by Ricochet
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TUESDAY, 25 AUG 2020
ROLLING FAT GRIP TOP HOLD PULL-UP; 6 X 6-10s @ 55kg
DB FAT GRIP HIGH INCLINE PRESS; 3 X 4 @ 35kg
BELT FOREARM RADIAL DEVIATION; 6 X 15 L&R @ 12kg KB

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WEDNESDAY, 26 AUG 2020 (BFR)
FAT AXLE MONKEY GRIP DEADLIFT; 10 X 10-15s @ 105kg
CBL ROLLING FAT GRIP WRIST CURL; 10 X 6 L&R @ 105kg

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THURSDAY, 27 AUGUST 2020
BB HISE SHRUG; 3 X 20 @ 180kg; 3 X 20 @ 220kg
FAT WRIST ROLLER; 5 ↑ FLX & 5 ↑ EXT @ 45-55kg CBL
FAT WRIST ROLLER; 5 X 2 ↑↓ @ 5kg KB
FAT WRIST ROLLER '2-MAN WAR'; 5 X ↑ EXT & FLX

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FRIDAY, 28 AUG 2020
DB FLOOR PRESS; 6>3 L&R @ >45kg; 3 X 6 L&R @ 40kg
BELT FOREARM SUPINATION; 3 X 25 L&R @ 36.5kg CBL
BELT FOREARM RADIAL DEVIATION; 3 X 25 L&R @ 25kg CBL

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SATURDAY, 29 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 106kg
FAT AXLE WRIST CURL; 5 X 20 @ 60kg
FAT WRIST ROLLER; 12 X 2 ↑↓ @ 3.75kg PLT

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SUNDAY, 30 AUG 2020
BB HISE SHRUG; 12 @ 270kg; 3 X 20 @ 240kg
BELT FOREARM PRONATION; 6 X 25 L&R @ 25kg CBL
PARALLEL BAR DIP; 3 X 30

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MONDAY, 31 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 106.5kg
FAT AXLE WRIST CURL; 3 X 20 @ 60.5kg
MACHINE PEC FLY/REAR DELT; 3 X 6-8 + 6-8 @ 205#
MACHINE DONKEY CALF RAISE; 3 X 20-25 @ 160kg

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TUESDAY, 1 SEP 2020
BB HISE SHRUG; 2 X 20 @ 170kg
FAT AXLE FREE ROLLING HANGING WRIST CURL; 6 X 30
FAT WRIST ROLLER; 5 X 4 ↑↓ @ 2.5kg PLT
BELT FOREARM SUPINATION; 3 X 25 L&R @ 10kg KB
PARALLEL BAR DIP; 50

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WEDNESDAY, 2 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 10 X 10s @ 107.5kg
CBL ROLLING FAT GRIP WRIST CURL; 3 X 50 L&R @ 45kg
FOREARM SUPERSET; 3 X 12-15 +12-15 @ 35kg
CBL STRAIGHT HANDLE STANDING REVERSE CURL +
SBB STANDING REVERSE WRIST CURL

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THURSDAY, 3 SEP 2020
EZ STRICT CURL; 10 X 3>1 @ BAR>60kg
ROLLING FAT GRIP TOP-HOLD PULL-UP; 8 X 30s
BELT FOREARM RADIAL DEVIATION; 3 X 25+ L&R @ 10kg KB
BB KLOKOV BTN PRESS > OHP; 8 X 3 @ BAR>50kg

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FRIDAY, 4 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 108kg
FAT AXLE ON-KNEE WRIST CURL; 3 X 20 @ 61kg
FAT AXLE BENCH WRIST CURL; 3 X 15 @ 105kg

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SATURDAY, 5 SEP 2020
EZ TEXAS ARM WRESTLER'S CURL; 3 X 12 @ 40-45kg
BB HISE SHRUG; 50 @ 120kg
FAT WRIST ROLLER '2-MAN WAR'; 6 X ↑ EXT & FLX
FAT WRIST ROLLER; 4 ↑ EXT & FLX @ 35kg CBL

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SUNDAY, 6 SEP 2020
FAT AXLE MONKEY GRIP RACK PULL; 12 X 3s @ 125kg
CBL ROLLING FAT GRIP WRIST CURL; 3 X 10 L&R @ 85kg
BELT FOREARM PRONATION; 3 X 3 L&R @ 32kg KB
CBL ROLLING FAT GRIP HOLD; 8 X 10s L&R @ 105kg

Edited by Ricochet
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On 9/5/2020 at 6:49 AM, Ricochet said:

SATURDAY, 5 SEP 2020
EZ TEXAS ARM WRESTLER'S CURL; 3 X 12 @ 40-45kg
BB HISE SHRUG; 50 @ 120kg
FAT WRIST ROLLER '2-MAN WAR'; 6 X ↑ EXT & FLX
FAT WRIST ROLLER; 4 ↑ EXT & FLX @ 35kg CBL

Ive not done hise shrugs in years. A tough movement. Great stuff. 

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MONDAY, 7 SEP 2020
FAT AXLE ON-KNEE WRIST CURL; 6 X 20 @ 61.5kg
FAT WRIST ROLLER; 6 X 2 ↑↓ @ 25kg CBL
FAT WRIST ROLLER; 3 X ↑ EXT @ 85>65kg CBL

Edited by Ricochet
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TUESDAY, 8 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 108.5kg
ROLLING FAT GRIP DEADHANG PULL-UP; 20 @ BW
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 10s @ 40kg

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WEDNESDAY, 9 SEP 2020 (BFR)
BB BELOW PARALLEL BOX SQUAT; TRIPLES @ BAR>140kg
FAT GRIP BTB WRIST CURL; 6 X 20+ @ 105+kg CBL
FAT WRIST ROLLER; 4 X 4 ↑↓ @ 15kg CBL
FAT WRIST ROLLER; 4 X ↑ EXT @ 65kg CBL

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THURSDAY, 10 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 7 X 10-20s @ 109kg
IM SILVER BULLET; 12 X 10-20s L&R @ IM CoC#2
ROLLING FAT GRIP TOP-HALF PULL-UP; 12 X 8 @ 15kg

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FRIDAY, 11 SEP 2020
DB FAT GRIP WRIST CURL; 6 X 25+ L&R @ 40kg
FAT WRIST ROLLER; 6 X 2 ↑↓ @ 35>25kg CBL
FREE ROLLING FAT AXLE HANGING WRIST CURL; 6 X 30

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SATURDAY, 12 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10-20s @ 110kg
ROLLING FAT GRIP DEADHANG PULL-UP; 6 X 5-6 @ >10kg
CLOSE GRIP BENCH PRESS; 30 @ 60; 22 @ 70; 18 @ 80kg

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SUNDAY, 13 SEP 2020
ROLLING FAT GRIP WRIST CURL; 6 X 50 L&R @ 35kg CBL
FAT WRIST ROLLER '2-MAN WAR'; 6 X ↑ EXT & FLX
FAT WRIST ROLLER; 3 X 2 ↑↓ @ 25>15kg CBL

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MONDAY, 14 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10-20s @ 110.5kg
CLOSE GRIP BENCH PRESS; 19 | 16 | 15 @ 81kg
MACHINE PEC FLY/REAR DELT; 3 X 8-10 + 8-10 @ 205#

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TUESDAY, 15 SEP 2020
FAT AXLE ON-KNEE WRIST CURL; ~100 @ 55kg
FAT WRIST ROLLER; 20 ↑↓ @ 15kg CBL
FAT WRIST ROLLER; 6 X ↑ EXT + ↑ FLX @ 25-45kg CBL
BELT FOREARM RADIAL DEVIATION; ~75 L&R @ 25-35kg CBL

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WEDNESDAY, 16 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 10 X 5-20s @ 111kg
IM SILVER BULLET; 6 X 5-25s L&R @ IM CoC#2
FAT GRIP DB WRIST CURL; 3 X 20+ L&R @ 35kg
FAT GRIP BTB WRIST CURL; 3 X 20+ @ 105+kg CBL
FAT WRIST ROLLER; 4 X 4 ↑↓ @ 15kg CBL
FAT WRIST ROLLER; 6 X ↑ EXT @ 55-65kg CBL
ROLLING FAT GRIP TOP-HALF PULL-UP; 3 X 6-8 @ BW

Edited by Ricochet
Correction
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