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Popeye! A Training Log


Ricochet

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WEDNESDAY,  27 JAN 2021
FAT WRIST ROLLER  +  BELT PRONATION (SUPERSET):
5  x  5 ↑ @ 9kg  +  50 L&R @ 9kg  +  90s REST
CLOSE-GRIP PUSH-UP: 108 CONSECUTIVE

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THURSDAY, 28 JUL 2021
FIVE (5) ROUNDS OF:
2.5 ↑↓ FAT HANDLE WRIST ROLLER @ 9kg
50 FAT HANDLE REVERSE WRIST CURL @ 9kg
50 L&R HAND GRIPPER @ COC#1
<90s REST


FRIDAY, 29 JAN 2021
SEATED FAT WRIST ROLLER: 8 ↑ CONSECUTIVE @ ~50kg *
BELT FOREARM DEVIATION: 3 x 60 L&R @ 5kg

 

* 8 ↑ = = ~280 Total Rolls performed in eight consecutive cluster sets of ~35 rolls with less than a ten-second reset between each set.
 

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SATURDAY, 30 JAN 2021
SEATED FAT WRIST ROLLER: 9 ↑ CONSECUTIVE @ ~50kg *
BELT FOREARM PRONATION: 100+ L&R @ 5kg
RKC PLANK: 3 x 25-30s

 

* 9 ↑ = = ~315 Total Rolls 

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SUNDAY, 31 JAN 2021
SEATED FAT WRIST ROLLER: 10 ↑ CONSECUTIVE @ ~50kg 
*
HAND GRIPPER SILVER BULLET: 5 x 20s L&R @ 5kg w/ COC#2
HAND GRIPPER SILVER BULLET: 5 x 20s L&R @ 5kg w/ COC#1.5
HAND GRIPPER SILVER BULLET: ~30s L&R @ 2kg w/ COC#2
SPHINX PUSH-UP: 67 CONSECUTIVE REPS

* 10 ↑ =  ~350 total rolls in ten consecutive sets with less than a ten-second reset between each set
 

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18 minutes ago, Ricochet said:

MONDAY, 1 FEB 2021
SEATED FAT WRIST ROLLER: 11 ↑ CONSECUTIVE @ ~50kg

These are starting to get very hard, good!

Im not surprised at 50KG. Thats a lot of weight.

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TUESDAY, 2 FEB 2021
SEATED FAT WRIST ROLLER: 10 ↑ CONSECUTIVE @ ~55kg... increased the loading by 5kg
FAT HANDLE WRIST CURL: 100 CONSECUTIVE @ 9kg
FAT HANDLE CHUCK SIPES WRIST CURL: 4 x 55 L&R @ 9kg
HAMMER PLATE REVERSE CURL: 250 CONSECUTIVE @ 5kg

 

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FRIDAY, 5 FEB 2021
SEATED FAT WRIST ROLLER: 11 ↑ CONSECUTIVE @ ~55kg
BELT PRONATION  +  HAND GRIPPER (SUPERSET):
3 x (100+ L&R @ 5kg  +  30+ L&R @ COC#1  +  60s REST)

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Have you tried BFR training? They seem to be perfect for the way you train. I got the idea from AW Michael Todd and I really love the pump and progress I’m making with lighter loads with higher reps.

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12 hours ago, slazbob said:

Have you tried BFR training? They seem to be perfect for the way you train. I got the idea from AW Michael Todd and I really love the pump and progress I’m making with lighter loads with higher reps.

Sure do! However, I cycle occlusion (blood flow restriction) in my training. For some reason if I do BFR for too long of a period without a break I start getting nerve issues (twitches, cramps, and aching pains usually at night). No matter the cuff/wrap pressure that I use it eventually raises it's ugly head and bites me good. I have learned to cycle it and use it more during recovery periods and with good results. Thus, I usually use it after a block of super heavy work for a number of weeks to months and stop when the "issues" start.

Edited by Ricochet
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10 hours ago, Ricochet said:

Sure do! However, I cycle occlusion (blood flow restriction) in my training. For some reason if I do BFR for too long of a period without a break I start getting nerve issues (twitches, cramps, and aching pains usually at night). No matter the cuff/wrap pressure that I use it eventually raises it's ugly head and bits me good. I have learned to cycle it and use it more during recovery periods and with good results. Thus, I usually use it after a block of super heavy work for a number of weeks to months and stop when the "issues" start.

Yes, I use them the day after heavy training for recovery doing light blowup sets and it has given me damn good results so far! I only pump mine up to 250, but they recommend 300 after you’re accustomed to it. It goes to 500 on mine but I think that’s crazy haha.

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SATURDAY, 6 FEB 2021
SEATED FAT WRIST ROLLER: 8 ↑ CONSECUTIVE @ ~55kg
REVERSE WRIST CURL  +  TABLE PLATE WRIST CURL:
3 x ( 100 L&R @ 2.5kg  +  35 L&R @ 5kg  +  30s REST )
STANDING BTB PLATE WRIST CURLS: ~100 L&R @ 5kg
TABLE PLATE WRIST CURL: 3 x 10 L&R @ 10kg

Edited by Ricochet
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MONDAY, 8 FEB 2021
FAT-GRIP BARBELL DECLINE PRESS: 70kg @ 4 x 12
BAR DIP: 16 @ +15kg > 10s > 27 @ BW > 120s > 36 @ BW
CABLE ROPE HAMMER CURL: 3 x 6 w/ 2s PAUSE @ 42kg
FAT-GRIP MACHINE CURL: 3 x 6 w/ 2s PAUSE @ 70kg

 

MY GYM WAS OPENED TODAY!!!

Edited by Ricochet
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TUESDAY, 9 FEB 2021
ROLLING FAT-GRIP TOP-HALF PULL-UP: 4 x 6 @ +15kg
JUDO BELT PULL-UP: 6 @ +15kg  >  15s  >  5 @ BW
EZ-BAR REVERSE PREACHER CURL: 3 x 6 @ 30kg
CABLE ROPE HAMMER CURL: 3 x 6 w/ 2s PAUSE @ 42kg

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WEDNESDAY, 10 FEB 2021
FAT-GRIP DB INCLINE PRESS: 2 x 4-5 @ 40kg
BAR DIP: 6 PAUSED @ +40kg > 60s > 52 @ BW
FAT-HANDLE CABLE WRIST ROLLER: 3 x 2 ↑↓ @ 12.5kg
FAT-GRIP CHUCK SIPES DB WRIST CURL: 3 x 6 @ 40kg
ROLLING FAT-GRIP CABLE WRIST CURL: 3 x 6 @ 77-84kg

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On 08/02/2021 at 12:10 PM, Ricochet said:

MONDAY, 8 FEB 2021
FAT-GRIP BARBELL DECLINE PRESS: 70kg @ 4 x 12
BAR DIP: 16 @ +15kg > 10s > 27 @ BW > 120s > 36 @ BW
CABLE ROPE HAMMER CURL: 3 x 6 w/ 2s PAUSE @ 42kg
FAT-GRIP MACHINE CURL: 3 x 6 w/ 2s PAUSE @ 70kg

 

MY GYM WAS OPENED TODAY!!!

Nice one. I bet you are glad to be back. Does it have any restrictions? Like masks? Etc

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17 hours ago, mcalpine1986 said:

Nice one. I bet you are glad to be back. Does it have any restrictions? Like masks? Etc

Nope 😉

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4 hours ago, Ricochet said:

Nope 😉

Awesome. Will be great for you to get back to certain exercises you couldnt do. Its looking like april for gyms opening here.

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48 minutes ago, mcalpine1986 said:

Awesome. Will be great for you to get back to certain exercises you couldnt do. Its looking like april for gyms opening here.

I'll keep my fingers crossed for you for an even earlier re-opening 😉 

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THURSDAY, 11 FEB 2021
FAT (NEUTRAL) GRIP TOP-HALF PULL-UP: 3 x 6 @ +25>35kg
CABLE ROPE HAMMER CURL: 3 x 6 @ 35kg
CABLE ROTATING STRAIGHT-BAR REVERSE CURL: 3 x 6 @ 28kg
FAT-GRIP MACHINE CURL: 3 x 6 @ 74>81kg

All reps performed with a single or double pause.

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13 minutes ago, Ricochet said:

I'll keep my fingers crossed for you for an even earlier re-opening 😉 

Where do you live? You are so lucky to have the possibility to train in the gym!

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On 2/11/2021 at 6:43 PM, Davideghisa said:

Where do you live? You are so lucky to have the possibility to train in the gym!

Siam

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FRIDAY, 12 FEB 2021
FAT-GRIP ONE-ARM FLOOR PRESS: 3 x 8+ @ 40kg
FAT-GRIP WRIST CURL FROM PINS: 3 x 6+ @ 70-75kg
BELT ONE-ARM FOREARM PRONATION: 3 x 6+ @ 17.5kg
FINGER BARBELL ROLL: 3 x 6 + 20-30s HOLD @ 80-90kg

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MONDAY, 15 FEB 2021
ROLLING FAT-GRIP TOP-HALF PULL-UP: 4 x 6 @ +20 | 20 | 20 | 25kg
CABLE ROPE HAMMER CURL: 4 x 12+ w/ 2s PAUSE @ 28kg
EZ-BAR SPIDER REVERSE CURL: 4 x 20+ @ 22.5kg

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