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Ricochet

Popeye! A Training Log

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Ricochet

MONDAY, 15 JUN 2020
HIGH-PULLEY CABLE BELT WRIST RADIAL-DEVIATION: 5 x 5 L&R @ 30>35kg
DUMBBELL REVERSE WRIST-CURL: 5 x 5 L&R @ 12.5 >15kg
DEAD-HANG HOLDS; 5 x 30s
BMX; ~100m TOTAL HILL CLIMBING

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Ricochet

TUESDAY, 16 JUN 2020
AM

FAT-GRIP BARBELL BTB WRIST-CURL; 5 x 5 @ 90>95kg
FAT-NEUTRAL-GRIP GOOSENECK PULL-UP; 5 x 5 @ 25>35kg
BMX; ~100m TOTAL HILL CLIMBING
PM
BMX; ~225m TOTAL HILL CLIMBIN

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Ricochet

WEDNESDAY, 17 JUN 2020
ROPE-HANDLE LOW-CABLE STANDING WRIST RADIAL-DEVIATION: 5 x 5 L&R @ 40kg
2" AXLE SEATED RACK-PULL REVERSE WRIST-CURL; 5 x 5 @ 31kg
DUMBBELL SEATED 90-DEGREE REVERSE WRIST-CURL: 5 x 5 L&R @ 12.5kg
BMX; ~110m TOTAL HILL CLIMBING

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Ricochet

THURSDAY, 18 JUN 2020  (BFR)
AM

FAT-GRIP DUMBBELL SEATED OFF-THE-KNEE WRIST-CURL; 5 x 5 L&R @ 35>40kg
FAT-GRIP ROLLING-HANDLE CABLE SEATED ROW WRIST-CURL; 5 x 5 @ 100kg
FAT-GRIP ROLLING-HANDLE CABLE SEATED ROW WRIST-CURL; 5 x 5 L&R @ 45kg
FAT-GRIP DEAD-HANG HOLD; 5 x 30s
BMX; ~110m TOTAL HILL CLIMBING
PM
BMX; ~225m TOTAL HILL CLIMBING

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Ricochet

FRIDAY, 19 JUN 2020
AM

STANDING ROPE-HANDLE LOW-CABLE WRIST ULNAR-DEVIATION; 5 x 5 L&R @ 30kg
KNEELING FAT-GRIP SHORT-BAR BENCH REVERSE WRIST-CURL; 5 x 5 @ 30>25kg
SEATED 90-DEG FAT-GRIP DUMBBELL BENCH REV WRIST-CURL; 5 x 5 L&R @ 7.5kg
BMX; ~125m TOTAL HILL CLIMBING
PM
BMX; ~155m TOTAL HILL CLIMBING

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Ricochet

SATURDAY, 20 JUN 2020
AM

SEATED RACK-PULL FAT-GRIP BARBELL WRIST-CURL; 5 x 5 @ >100kg
SEATED OFF-THE-KNEE DUMBBELL FOREARM PRONATION; 5 x 5 L&R @ >15kg 
BMX; ~125m TOTAL HILL CLIMBING
PM
BMX; ~225m TOTAL HILL CLIMBING

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Ricochet

SUNDAY, 21 JUN 2020
AM

PLATE-LOADED ARM-SUPPORTED FAT WRIST-ROLLER; 5 ↑ EXTENSION @ 10kg
SEATED OFF-THE-KNEE EZ-BAR REVERSE WRIST-CURL; 5 x 5 @ 30kg
CABLE-LOADED FAT WRIST-ROLLER; 5 ↑ EXTENSION @ 30kg
PM
BMX; ~75m TOTAL HILL CLIMBING

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Ricochet
Posted (edited)

MONDAY, 22 JUN 2020  (BFR)
AM

CHUCK SIPES FAT-GRIP DUMBBELL WRIST-CURL; 5 x 5 L&R @ 40>45kg
SEATED PLATE-LOADED BELT FOREARM PRONATION; 5 x 5 L&R @ 15>30kg
STANDING STRAIGHT-HANDLE LOW-CABLE BTB WRIST CURL: 5 x 5 @ 220+kg
BMX; ~125m TOTAL HILL CLIMBING
PM
BMX; ~155m TOTAL HILL CLIMBING

Edited by Ricochet
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Ricochet

TUESDAY, 23 JUN 2020
AM

SEATED RACK-PULL 2" FAT-AXLE REVERSE WRIST-CURL; 6 x 4 @ >32.5kg
STERNUM PULL-UPS; ∞
PERFECT / TIGER PUSH-UPS; ∞
BMX; ~110m TOTAL HILL CLIMBING
PM
BMX; ~215m TOTAL HILL CLIMBING

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Ricochet

WEDNESDAY, 24 JUN 2020
BENT-OVER FAT-GRIP DUMBBELL OFF-THE-KNEE WRIST-CURL; 6 x 4 L&R @ 40kg
LOW-PULLEY CABLE-LOADED BELT FOREARM SUPINATION; 6 x 4 L&R @ 25kg 
BMX; ~110m TOTAL HILL CLIMBING

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Ricochet

THURSDAY, 25 JUN 2020
AM

FAT WRIST-ROLLER 'TWO-MAN WAR'; FLEXION 5 - 0; EXTENSION 5 - 0
FAT-GRIP KROC DUMBBELL KROC ROW; 6 x 5-8 L&R @ >55kg
THUMBLESS CHINESE POWER DUMBBELL ROW; 22L + 21R @ >60kg
BMX; ~100m TOTAL HILL CLIMBING
PM
BMX; ~155m TOTAL HILL CLIMBING

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Ricochet
Posted (edited)

FRIDAY, 26 JUN 2020
PERFECT / TIGER / SPHINX / DIAMOND PUSH-UPS;

SEATED FAT-GRIP DUMBBELL 90-DEG BENCH REV WRIST-CURL; 6 x 4 L&R @ 10kg
BMX; ~110m TOTAL HILL CLIMBING

THAI MASSAGE

Edited by Ricochet

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mcalpine1986
18 hours ago, Ricochet said:

THURSDAY, 25 JUN 2020
AM

FAT WRIST-ROLLER 'TWO-MAN WAR'; FLEXION 5 - 0; EXTENSION 5 - 0
FAT-GRIP KROC DUMBBELL KROC ROW; 6 x 5-8 L&R @ >55kg
THUMBLESS CHINESE POWER DUMBBELL ROW; 22L + 21R @ >60kg
BMX; ~100m TOTAL HILL CLIMBING
PM
BMX; ~155m TOTAL HILL CLIMBING

What is a chinese power row? Sounds interesting. 

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Ricochet
Posted (edited)
1 hour ago, mcalpine1986 said:

What is a chinese power row? Sounds interesting. 

 Chinese Power DB Row_Olympic Weightlifting Champion Shi Zhiyong

image.png.4f754fa4be054674f4186e6dec5dbf14.png

Edited by Ricochet
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Ricochet
Posted (edited)

SATURDAY, 27 JUN 2020  (BFR)
AM

SEATED FAT-GRIP BARBELL DEAD-STOP RACK WRIST-CURL; 3 x 6 @ 90kg
SEATED 2" FAT-AXLE BENCH WRIST-CURL; 3 x 50 @ 70kg
BMX; ~100m TOTAL HILL CLIMBING
PM
BMX; ~305m TOTAL HILL CLIMBING

Edited by Ricochet
Added BFR --- Blood Flow Restriction wraps for "Occlusion" Training

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Ricochet
Posted (edited)

SUNDAY, 28 JUN 2020
STANDING LOW-CABLE FAT-GRIP ROPE HAMMER CURL; 3 x 6 @ 50 | 50 | 57.5kg
STANDING HIGH-CABLE BELT WRIST RADIAL-DEVIATION; 3 x 50 L&R @ 15kg
STANDING LOW-CABLE ROPE WRIST ULNAR-DEVIATION; 3 x 50 L&R @ 15kg
MAX-TENSION THUMBLESS DEAD-HANG HOLD; 6 x 20s
BMX; ~100m TOTAL HILL CLIMBING

TEXAS PUSH-UPS; 1 > 10 (55) @ 56s

Edited by Ricochet

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mcalpine1986
On 6/26/2020 at 10:04 AM, Ricochet said:

 Chinese Power DB Row_Olympic Weightlifting Champion Shi Zhiyong

image.png.4f754fa4be054674f4186e6dec5dbf14.png

Thanks. I see, i think ive also heard them called lawnmower rows as its like starting a petrol lawnmower. I can imagine then hit the traps well.

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Ricochet

MONDAY, 29 JUN 2020
AM

STANDING FAT-GRIP BARBELL BEHIND-THE-BACK WRIST-CURL; 3 x 6 @ 90kg
STANDING BARBELL BEHIND-THE-BACK WRIST-CURL; 6 @ 110kg
PERFECT / TIGER / DIAMOND PUSH-UPS; ∞
BENT-OVER FAT-GRIP DUMBBELL OFF-KNEE WRIST-CURL; 3 x 55-59 L&R @ 30kg
BMX; ~100m TOTAL ELEVATION GAIN
PM
BMX; ~155m TOTAL ELEVATION GAIN
SAUNA: 2 x ~8min @ 105°C

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Ricochet
Posted (edited)

TUESDAY, 30 JUN 2020
SEATED BARBELL DEAD-STOP RACK REV WRIST-CURL w/ HOLD; 3 x 6 @ 33.5kg
STANDING LOW-CABLE ROPE DOUBLE-PAUSE HAMMER CURL; 100+ @ 45kg
KNEELING SHORT-BAR ON-BENCH REVERSE WRIST-CURL; 100+ @ 15kg
SEATED DUMBBELL 90-DEGREE ON-BENCH REV WRIST-CURL; 75+ L&R @ 7.5kg
BMX; ~125m TOTAL HILL CLIMBING

THAI MASSAGE

Edited by Ricochet

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Ricochet
Posted (edited)

WEDNESDAY, 1 JUL 2020  (BFR)
AM

SEATED OFF-BENCH THUMBLESS STRAIGHT-HANDLE LOW-CABLE WRIST-CURL; 3 x 6 @ ~200kg
BENT-OVER OFF-KNEE BARBELL LANDMINE WRIST-CURL; 3 x 50+ L&R @ 30>35kg
SEATED OFF-KNEE THUMBLESS DUMBBELL WRIST-CURL; 50+ L&R @ 30kg
PERFECT / TIGER / DIAMOND PUSH-UP DRILLS; ∞
MAX-TENSION THUMBLESS DEAD-HANG HOLD; 5 x 20s
BMX; ~100m TOTAL ELEVATION GAIN
PM
BMX; ~210m TOTAL ELEVATION GAIN

Edited by Ricochet
Added BFR

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Ricochet

THURSDAY, 2 JUL 2020
AM

SEATED FROM-RACK THUMBLESS 2" FAT-AXLE REVERSE WRIST-CURL; 3 x 6 @ 30kg
SEATED OFF-KNEE THUMBLESS EZ-BAR TEXAS REVERSE CURL; 100+ @ 15kg
STANDING STRAIGHT-HANDLE LOW-CABLE BENT-ARM REVERSE WRIST-CURL; 150+ @ 25kg
BMX; ~100m TOTAL ELEVATION GAIN
PM
BMX; ~155m TOTAL HILL CLIMBING
SAUNA / STEAM / ICE-POOL: 20 / 20 / 15-minutes @ 105 / 60 / 0°C
TEXAS PUSH-UPS; 1 > 10 (55) @ 53s

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Ricochet

FRIDAY, 3 JUL 2020
SEATED RACK-PULL FAT-GRIP BARBELL DEAD-STOP WRIST-CURL; 3 x 6 @ 92.5 | 95 | 97.5kg
BENT-OVER OFF-KNEE FAT-GRIP DUMBBELL WRIST-CURL; 47L + 49R @ 35kg
HIGH-BAR A2G PAUSE SQUAT; 6 x 10-COUNT @ 80kg
PERFECT PUSH-UP DRILLS; ∞
BMX; ~100m TOTAL ELEVATION GAIN

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Ricochet

SATURDAY, 4 JUL 2020
AM

STANDING CABLE ROPE-HANDLE DOUBLE-PAUSE HAMMER CURL; 3 x 6 @ 65kg
SEATED 2" FAT-AXLE OFF-KNEE REVERSE WRIST-CURL; 3 x 50 @ 15>17.5kg
STANDING CABLE STRAIGHT-HANDLE REVERSE CURL; 73 @ 25kg
STANDING HIGH-BENCH DUMBBELL 90-DEGREE REVERSE WRIST-CURL; 75+ L&R @ 7.5kg
BMX; ~110m TOTAL HILL CLIMBING
PM
PERFECT PUSH-UP DRILLS;

BMX; ~205m TOTAL HILL CLIMBING

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Ricochet

SUNDAY, 5 JUL 2020  (BFR)
AM

2" FAT-AXLE THUMBLESS ONE-ARM RACK-PULL; 3 x 6 L&R @ 65kg
BARBELL FAT-GRIP THUMBLESS ONE-ARM SUIT-CASE WRIST-CURL; 50+ L&R @ 40kg
2" FAT-AXLE FREE-ROLLING THUMBLESS HANGING WRIST-CURL; 6 x 6 @ 15kg
DUMBBELL FAT-GRIP THUMBLESS BENT-OVER OFF-KNEE WRIST-CURL; 3 x 25-27 L&R @ 35kg
BARBELL A2G PAUSE SQUAT; 5 x 3-COUNT @ 82.5kg
BMX; ~100m TOTAL HILL CLIMBING
PM
BMX; ~155m TOTAL HILL CLIMBING
SAUNA / STEAM / ICE-POOL: 20 / 20 / 20-minutes @ 104 / 60 / 1°C

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Kluv#0
18 minutes ago, Ricochet said:

SUNDAY, 5 JUL 2020  (BFR)
AM

2" FAT-AXLE THUMBLESS ONE-ARM RACK-PULL; 3 x 6 L&R @ 65kg
BARBELL FAT-GRIP THUMBLESS ONE-ARM SUIT-CASE WRIST-CURL; 50+ L&R @ 40kg
2" FAT-AXLE FREE-ROLLING THUMBLESS HANGING WRIST-CURL; 6 x 6 @ 15kg
DUMBBELL FAT-GRIP THUMBLESS BENT-OVER OFF-KNEE WRIST-CURL; 3 x 25-27 L&R @ 35kg
BARBELL A2G PAUSE SQUAT; 5 x 3-COUNT @ 82.5kg
BMX; ~100m TOTAL HILL CLIMBING
PM
BMX; ~155m TOTAL HILL CLIMBING
SAUNA / STEAM / ICE-POOL: 20 / 20 / 20-minutes @ 104 / 60 / 1°C

You have some incredible wrist work going on. I love doing axle thumbless suitcase wrist curls! Very impressive weights and rep ranges

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