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Ricochet

Popeye! A Training Log

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Ricochet
Posted (edited)

SATURDAY, 2 MAY 2020
FAT WRIST-ROLLER; OVERHEAD EXTENSION: 10 SETS
SS JUMP BIKE; ~155m TOTAL CLIMBING

Edited by Ricochet

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Ricochet

SUNDAY, 3 MAY 2020
TEN (10) SUPERSETS
I.  FAT WRIST-ROLLER; THUMBLESS FLEXION
II.  DIAMOND > SPHINX PUSH-UPS
SS JUMP BIKE; ~250m TOTAL CLIMBING

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Ricochet

MONDAY, 4 MAY 2020
EIGHT (8) SUPERSETS
I.  FAT WRIST-ROLLER; BTB THUMBLESS EXTENSION
II.  FINGER-TIP PUSH-UPS

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Ricochet

TUESDAY, 5 MAY 2020
DAY OFF

 

WEDNESDAY, 6 MAY 2020
THIRTEEN (13) TRI-SETS
I:  IM CoC #2 HAND GRIPPER; 5>2 L&R
II:  DIAMOND / SPHINX PUSH-UPS (85>25)
III:  LEDGE THUMBLESS FINGER DEAD-HANGS (60-30s)

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Ricochet

THURSDAY, 7 MAY 2020
TEN (10) SETS EACH
 -  FAT-GRIP BAND STANDING ROW WRIST-CURLS
 -  FAT WRIST-ROLLER; SUPINATED THUMBLESS FLEXION
SS JUMP BIKE; ~190m TOTAL CLIMBING

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Ricochet

FRIDAY, 8 MAY 2020
BAND FAT-BAR REVERSE WRIST-CURLS; 8 SETS
SS JUMP BIKE; ~255m TOTAL CLIMBING

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Ricochet

SATURDAY, 9 MAY 2020
FAT WRIST-ROLLER; THUMBLESS FLEXION; 6 SETS
SS JUMP BIKE; ~175m TOTAL HILL CLIMBING

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Ricochet

SUNDAY, 10 MAY 2020
FAT WRIST-ROLLER; OH THUMBLESS EXTENSION
SS JUMP BIKE; ~170m TOTAL HILL CLIMBING

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Ricochet

MONDAY, 11 MAY 2020
HAND GRIPPER STRAP HOLDS; CoC#2
FAT WRIST-ROLLER; SUPINATED THUMBLESS FLEXION
SS JUMP BIKE; ~175m TOTAL CLIMBING

TUESDAY, 12 MAY 2020
SS JUMP BIKE; ~380m TOTAL HILL CLIMBING

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Ricochet

WEDNESDAY, 13 MAY 2020
FAT WRIST-ROLLER; SUPINATED EXTENSION
SS JUMP BIKE; ~270m TOTAL HILL CLIMBING

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mcalpine1986
On 5/13/2020 at 1:05 PM, Ricochet said:

WEDNESDAY, 13 MAY 2020
FAT WRIST-ROLLER; SUPINATED EXTENSION
SS JUMP BIKE; ~270m TOTAL HILL CLIMBING

Does the jump bike tax the grip? 

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Ricochet
Posted (edited)

@mcalpine1986Sure does mate especially since it is a wide-tired single-speed weighing in at nearly 15kg! Couple that with steep hill repeat riding which requires one to stand while climbing, a massive amount of the upper body is recruited specifically recruiting one's grip.  Standing acceleration also demands a lot of arm strength to control the bike. Throw in some bumpy/hilly off-road trails and the forearms are thoroughly trashed. Pro-racing BMXers are actually well known for their monstrous grips and are the few outliers that have closed IM CoC #2s to #3s on first attempts never have seen a CoC in their lives before!

Edited by Ricochet
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Ricochet
Posted (edited)

THURSDAY, 14 MAY 2020
FINGER, HAND, WRIST & FOREARM STRETCHES
TRADITIONAL THAI HARD MASSAGE

Edited by Ricochet

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mcalpine1986
7 hours ago, Ricochet said:

@mcalpine1986Sure does mate especially since it is a wide-tired single-speed weighing in at nearly 15kg! Couple that with steep hill repeat riding which requires one to stand while climbing, a massive amount of the upper body is recruited specifically recruiting one's grip.  Standing acceleration also demands a lot of arm strength to control the bike. Throw in some bumpy/hilly off-road trails and the forearms are thoroughly trashed. Pro-racing BMXers are actually well known for their monstrous grips and are the few outliers that have closed IM CoC #2s to #3s on first attempts never have seen a CoC in their lives before!

Sounds pretty brutal and that is damn heavy for  bike. I always knew bmxers had good grips but closing a 3 or even a 2 on first try in no joke. 

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Ricochet

FRIDAY, 15 MAY 2020
SS JUMP BIKE; ~305m TOTAL HILL CLIMBING

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Fist of Fury
11 hours ago, Ricochet said:

@mcalpine1986Sure does mate especially since it is a wide-tired single-speed weighing in at nearly 15kg! Couple that with steep hill repeat riding which requires one to stand while climbing, a massive amount of the upper body is recruited specifically recruiting one's grip.  Standing acceleration also demands a lot of arm strength to control the bike. Throw in some bumpy/hilly off-road trails and the forearms are thoroughly trashed. Pro-racing BMXers are actually well known for their monstrous grips and are the few outliers that have closed IM CoC #2s to #3s on first attempts never have seen a CoC in their lives before!

I've actually noticed this, after I started grip training (and squatting) my biking got a lot faster. Could reach 40+ kmh on flat surface with no problem, still seated, with a bad bike. Uphill got much faster as well.

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Ricochet

SATURDAY, 16 MAY 2020
SS JUMP BIKE; ~285m TOTAL HILL CLIMBING

SUNDAY, 17 MAY 2020
FAT-BAR SUB-STERNUM PULL-UPS
WIDE-GRIP PUSH-UPS
SS JUMP BIKE; ~255m TOTAL HILL CLIMBING

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Ricochet
Posted (edited)

MONDAY, 18 MAY 2020  (BFR)
FAT-GRIP (ROLLING-HANDLE) WORK; 4 SETS x 6 SLOW PAUSE REPS
i.  SEATED CABLE ROW WRIST-CURL; 95>105kg
ii. SHORT BARBELL WRIST CURL; 60kg
iii. CHUCK SIPES DUMBBELL WRIST CURL; L&R 45kg
SS JUMP BIKE; ~110m TOTAL HILL CLIMBING

Gyms re-opened today!!!

BFR = Blood Flow Restriction (Occlusion Training) Cuffs/Wraps

Edited by Ricochet
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Ricochet

TUESDAY, 19 MAY 2020
FAT-GRIP WORK; 3 SETS x 6 SLOW PAUSE REPS
i. SWISS BAR PREACHER HAMMER CURL; 40>50kg
ii. CABLE MACHINE CLOSE-GRIP HAMMER CURL; 155 LBS
iii. DUMBBELL REVERSE WRIST CURL; L&R 7.5>10kg
iv. GUILLOTINE PAUSE PRESS; 40>50kg
SS JUMP BIKE; ~160m TOTAL HILL CLIMBING

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Ricochet
Posted (edited)

WEDNESDAY, 20 MAY 2020
AM
~  2" AXLE ROLLING-ON-TOP-OF-RACK DEAD-HANGS
~  KETTLEBELL WRIST ROLLS; 4 x 6 L&R @ >20kg
~  BELT FOREARM PRONATIONS; 4 x 6 L&R @ >24kg
~  SS JUMP BIKE; ~140m TOTAL HILL CLIMBING

PM
~  STAIR SPRINTS; 6 x 22m (77 steps) @ 15 m <30s
~  SS JUMP BIKE; ~175m TOTAL HILL CLIMBING

Edited by Ricochet

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Ricochet
Posted (edited)

THURSDAY, 21 MAY 2020
AM
~  2" AXLE THUMBLESS WRIST CURL; 4 x 6 @ >105kg
~  SEATED CABLE PULL-DOWN WRIST-CURL
     FAT-GRIP ROLLING-HANDLES; 4 x 6 @ 185# 
     FAT-GRIP ROLLING-HANDLE; 4 x 6 L&R @ 80#
~  SS JUMP BIKE; ~110m TOTAL HILL CLIMBING

PM
~  SS JUMP BIKE; ~275m TOTAL HILL CLIMBING

Edited by Ricochet

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Ricochet
Posted (edited)

FRIDAY, 22 MAY 2020
AM

~  2" AXLE REVERSE WRIST-CURL; 4 x 6 @ >19kg
~  FAT-GRIP GUILLOTINE PRESS; 5 x 8>6 @ >70kg
~  FAT-GRIP SHORT-BAR REVERSE WRIST CURL; 4 x 6 @ 20kg
~  FAT-GRIP EZ-BAR TEXAS REVERSE CURL; 4 x 6 @ 25kg
~  SS JUMP BIKE; ~110m TOTAL HILL CLIMBING

 

PM
~  BMX; ~200m TOTAL HILL CLIMBING

 

Measuring time again!  Due to the two-month lock-down and no access to heavy weights I lost size in both my wrists and upper forearms however, I did make gains in my mid-forearms... go figure?!  Must have been from all the wrist roller and levering work I was doing.  As always, measuring is performed cold... without a pump... with no goosenecking... unflexed with the arm held straight.

  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"

  LATE 2008 = ~80kg    13¾"   Wrist: ~7½";    Mid-Arm: ~11½"

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Edited by Ricochet
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mcalpine1986
1 hour ago, Ricochet said:

FRIDAY, 22 MAY 2020
~  2" AXLE REVERSE WRIST-CURL; 4 x 6 @ >19kg
~  FAT-GRIP GUILLOTINE PRESS; 5 x 8>6 @ >70kg
~  FAT-GRIP SHORT-BAR REVERSE WRIST CURL; 4 x 6 @ 20kg
~  FAT-GRIP EZ-BAR TEXAS REVERSE CURL; 4 x 6 @ 25kg
~  SS JUMP BIKE; ~110m TOTAL HILL CLIMBING

 

Measuring time again!  Due to the two-month lock-down and no access to heavy weights I lost size in both my wrists and upper forearms however, I did make gains in my mid-forearms... go figure?!  Must have been from all the wrist roller and levering work I was doing.  As always, measuring is performed cold... without a pump... with no goosenecking... unflexed with the arm held straight.

  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"

  LATE 2008 = ~80kg    13¾"   Wrist: ~7½";    Mid-Arm: ~11½"

  •  

Id say thats a result. Im sure they will look visually fuller if the mid area has increased. I only really measure the top and wrist so not the middle but i notice that my forearms seem to get bigget further down towards the wrist yet the measurement at the top stays the same.

I have quite short muscle bellies in my flexors yet long extensors and long brachioradialis muscles so they balance out. Do you find your wrist tendons look thicker? 

Also i bet you are well pleased the gyms are reopened. No sign of that here in the uk. I think it will be nearer christmas here. Im now training at work before i start. 

 

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Ricochet
22 hours ago, mcalpine1986 said:

I have quite short muscle bellies in my flexors yet long extensors and long brachioradialis muscles so they balance out. Do you find your wrist tendons look thicker?

Not so much as I am rather light-boned, small-veined, and thin-tendon'ed by genetics.

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Ricochet

SATURDAY, 23 MAY 2020
~  2" AXLE LIFTS; THUMBLESS >125kg
~  FAT-GRIP HAMMER STRENGTH ISO-ROWS; L&R >85kg
~  2" AXLE ROLLING-ON-TOP-OF-RACK DEAD-HANGS 
~  BMX; ~110m TOTAL HILL CLIMBING

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