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Ricochet

Popeye! A Training Log

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Ricochet

MONDAY, 6 JUL 2020
BARBELL REVERSE WRIST-CURL; 3 X 6 @ 30kg
BARBELL MUSCLE SNATCH; 10 X 5 @ 40>60kg
CABLE ROLLING FAT-GRIP BTB CURL; 50 L&R @ 20kg
FIXED OVERHEAD BAR DEAD-HANG; 6 X 20-30s
BMX; ~100m TOTAL ELEVATION GAIN
THAI HARD MASSAGE

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Ricochet

TUESDAY, 7 JUL 2020
AM

2" FAT-AXLE PIN WRIST-CURL; 3 X 6 @ 95kg
2" FAT-AXLE OFF-BENCH WRIST-CURL: 37 @ 75kg
CABLE ROLLING FAT-GRIP BTB WRIST-CURL; 3 X 5-6 L&R @ 95kg
PERFECT / TIGER / DIAMOND PUSH-UP DRILLS; ∞
BMX; ~100m TOTAL ELEVATION GAIN
PM
BMX; ~155m TOTAL HILL CLIMBING
SAUNA / STEAM / ICE-POOL: 15 / 15 / 20-min @ 106 / 55 / 1°C

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Ricochet

WEDNESDAY, 8 JUL 2020  (BFR)
CABLE FAT-GRIP ROPE-HANDLE HAMMER PAUSE CURL; 3 X 6 @ 85kg
BARBELL OFF-BENCH REVERSE WRIST-CURL; 3 X 6 @ 35kg
DUMBBELL FAT-GRIP ZOTTMAN CURL: 50 L+R @ 10kg
FIXED OVERHEAD BAR DEAD-HANG; 3 X 30s
BMX; ~125m TOTAL ELEVATION GAIN
PERFECT PUSH-UPS
SAUNA / STEAM / ICE-POOL: 15 / 15 / 15-min @ 108 / 56 / 2°C

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Ricochet

THURSDAY, 9 JUL 2020
DAY OFF (5)

FRIDAY, 10 JUL 2020
AM

BARBELL FAT-GRIP PIN WRIST-CURL; 3 X 6 @ 130kg
BARBELL THUMBLESS MUSCLE SNATCH; 50 @ 50kg (>10min)
CABLE PULLDOWN ROLLING FAT-GRIP WRIST-CURL; 50+ L&R @ 75kg
ROLLING FAT-GRIP DEAD-HANG WRIST-CURL; 5 X 20s
BMX; ~100m TOTAL ELEVATION GAIN
PM
BMX; ~155m TOTAL HILL CLIMBING
SAUNA / STEAM / ICE-POOL

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Ricochet

SATURDAY, 11 JUL 2020
BARBELL FINGER-ROLL TO REV WRIST-CURLS; 3 X 6 @ 75kg
DUMBBELL FAT-GRIP 90-DEG REV WRIST-CURLS; 100+ L&R @ 7.5kg
PERFECT PUSH-UPS 5; 4 X 1 > 5-REPS (60)
TEXAS PUSH-UPS 10; 1 X 1 > 10-REPS (55) @ 50.7 seconds
DEEP PARALLEL BAR DIPS; 55+
26" BMX HILL CLIMBS

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Ricochet

SUNDAY, 12 JUL 2020
BARBELL LANDMINE WRIST-CURLS; 3 X 6 L&R @ 50kg
BARBELL FAT-GRIP PENDLAY ROW; 3 X 6 @ 80>100kg
ROLLING FAT-GRIP DEAD-HANGS; 3 X 20>10s @ 20>30kg
ROLLING FAT-GRIP DEAD-HANGS; 6 X 40>20s @ BW
26" BMX HILL CLIMBS

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Ricochet

MONDAY, 13 JUL 2020
2" FAT-AXLE MUSCLE SNATCH; 3 EMOM 15 (45) @ 55kg
CABLE OFF-BENCH REVERSE WRIST-CURL; 3 X 6 @ 57.5kg
BARBELL OFF-BENCH REVERSE WRIST-CURL; 93 @ 20kg
DUMBBELL FAT-GRIP 90° REV WRIST-CURL; 50 L&R @ 7.5kg
26" BMX HILL CLIMBS
APEX APNEA UNDERWATER SWIM; CO2 TABLE
SAUNA (107°C) / STEAM / ICE-POOL

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Ricochet
Posted (edited)

TUESDAY, 14 JUL 2020
BB FAT-GRIP PIN WRIST-CURL; 3 X 6 @ 120KG
2" FAT-AXLE PULLOVER; 3 X 12-15 @ 30KG
2" FAT-AXLE WRIST-CURL; 43 @ 75KG
26" BMX; HILL CLIMBS
APEX APNEA UNDERWATER SWIM; O2 TABLES
SAUNA (107°C) / STEAM / ICE-POOL

Edited by Ricochet
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Ricochet

WEDNESDAY, 15 JUL 2020
2" FAT-AXLE PENDLAY ROW; 6 X 3 @ 95>100KG
BARBELL PENDLAY ROW; 3 X 1 @ 115 | 120 | 125KG
SWISS BAR FAT-GRIP HAMMER CURL; 3 X 6 @ 37.5KG
26" BMX; HILL CLIMBS
SAUNA (107°C) / STEAM / ICE-POOL

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Ricochet

THURSDAY, 16 JUL 2020
2" FAT-AXLE MUSCLE SNATCH; 6 X 3 @ 57.5KG
BARBELL FAT-GRIP BTB WRIST-CURL; 3 X 6 @ 105+KG
CABLE-LOADED FAT WRIST-ROLLER; 8 X ↑ FLEXION @ >65KG
26" BMX; HILL CLIMBS
SAUNA (106°C) / STEAM / ICE-POOL

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Ricochet

FRIDAY, 17 JUL 2020  (BFR)
2" FAT-AXLE OFF-BENCH REVERSE WRIST-CURL; 3 X 6 @ 25KG
BARBELL OFF-BENCH REVERSE WRIST-CURL; 3 X 6 @ 35KG
2" FAT-AXLE BENT-ARM PULLOVER; 3 X 12-15 @ >40KG
DUMBBELL FAT-GRIP 90° REV WRIST-CURL; ~75 @ 10KG
26" BMX; HILL CLIMBS

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Ricochet

SATURDAY, 18 JUL 2020
2" FAT-AXLE PENDLAY ROW; 3 X 6 @ 105KG
2" FAT-AXLE OFF-BENCH WRIST-CURL; 41 @ 80KG
CABLE PULLDOWN ROLLING FAT-GRIP WRIST-CURL; 43 @ 85KG
CABLE PULLDOWN ROLLING FAT-GRIP WRIST-CURL; 16 @ 105KG
HAND GRIPPER; 5 @ IM CoC #2
SAUNA (118°C) / STEAM / ICE-POOL
26" BMX

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Ricochet
Posted (edited)

SUNDAY, 19 JUL 2020
BARBELL 3-COUNT A2G ZOMBIE FRONT SQUAT; 3 X 3 @ 65 | 75 | 85KG
BARBELL 3" DEFICIT SNATCH-GRIP DEADLIFT; 5 X 1 @ 150KG
PLATE-LOADED BELT FOREARM PRONATION; 100+ L&R @ 10KG
FAT WRIST-ROLLER 'TWO-MAN WAR'; EXTENSION 5-0
FIXED BAR DEAD-HANG; 5 X 20-30s
SAUNA (103°C) / STEAM / ICE-POOL
26" BMX

ZOMBIE FRONT SQUAT = NO HANDS aka FRANKENSTEIN SQUAT

Edited by Ricochet
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Ricochet
Posted (edited)

MONDAY, 20 JUL 2020
3" DEFICIT THUMBLESS BARBELL SNATCH-GRIP DEADLIFT;
10 @ 40KG;  3 @ 75KG;  8 LONG-HOLD R-P SINGLES @ 120KG

FAT-GRIP DUMBBELL CHUCK SIPES WRIST-CURL;
3 X 6-8 L&R @ 45KG;  2 X 25-30 L&R @ 35KG

 

Removing the daily/weekly BMX'ing; underwater swimming; thai massages; and sauna/steam visits for brevity's sake.

Edited by Ricochet
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Posted (edited)

TUESDAY, 21 JUL 2020  (BFR)
3.5" DEFICIT LONG-HOLD THUMBLESS SGDL; 6 X 1 @ 125KG
NO-HANDS A2G PAUSE SQUAT; 10 @ 50KG
OFF-BENCH REVERSE WRIST-CURL; 3 X 6 @ 35KG
FAT-GRIP ROPE HAMMER CABLE CURL; 12 @ 75KG
HIGH-CABLE BELT WRIST-R.DEVIATION; 100+ L&R @ 25KG

APEX APNEA UNDERWATER SWIM; O2 TABLE

Edited by Ricochet
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Posted (edited)

WEDNESDAY, 22 JUL 2020
3.5" DEFICIT THUMBLESS SGDL; 8 X 1 @ 126KG
2" FAT-AXLE WRIST-CURL; 25 @ 85KG
BB FAT-GRIP FINGER-ROLL; 3 X 6 @ 80KG

Edited by Ricochet
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Posted (edited)

THURSDAY, 23 JUL 2020
2" FAT-AXLE REVERSE WRIST-CURL; 3 X 6 @ 27.5KG 
2" FAT-AXLE PULLOVER; 3 X 8-10 @ 47.5KG
3.5" DEFICIT THUMBLESS SGDL; 8 X 1 @ 127.5KG

Edited by Ricochet

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Posted (edited)

FRIDAY, 24 JUL 2020
CBL FAT-GRIP WRIST-CURL; 6 X 6 @ ~200KG
3.5" DEFICIT THUMBLESS SGDL; 8 X 1 @ 128.5KG
IRONMIND CoC #2 HAND GRIPPER; 20 L&R

Edited by Ricochet
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Posted (edited)

SATURDAY, 25 JUL 2020
SWISS FAT-GRIP PULLOVER; 3 X 6 @ 50KG
3.5" DEFICIT THUMBLESS SGDL; 3 X 1 @ 130KG
CBL FAT WRIST-ROLLER EXTENSION; 3 ↑ @ >95KG
DB 90° REV WRIST-CURL; 3 X 6 L&R @ 15KG
THUMBLESS FARMER'S WALK; 6 X 60s @ 65KG L&R

Edited by Ricochet

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Posted (edited)

SUNDAY, 26 JUL 2020
BB FAT-GRIP PIN WRIST-CURL; 3 X 6 @ 140KG
3.5" DEFICIT THUMBLESS SGDL; 3 X 1 @ 132.5KG
2" FAT-AXLE WRIST-CURL; 32 @ 86KG

THUMBLESS DEAD-HANG; 6 X 20-30s

Edited by Ricochet
Forgot to list the thumbless deadhang holds
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Posted (edited)

MONDAY, 27 JUL 2020
CBL THUMBLESS REV CURL; 3 X 6 @ 65KG
SLOW-TEMPO SPHINX PUSH-UP; 5 X 10
THUMBLESS LONG-HOLD SGDL; 3 X 1 @ 135KG
SBB REV WRIST-CURL; 83 @ 25KG

Edited by Ricochet

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TUESDAY, 28 JUL 2020
FAT-GRIP C.SIPES WRIST-CURL; 3 X 6 L&R @ 45-50KG
THUMBLESS LONG-HOLD SGDL; 5 X 1 @ 140KG
RFG WRIST-CURL CBL PULLDOWN; 23 @ 105KG
RFG WRIST-CURL CBL PULLDOWN; 79 @ 75KG

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mcalpine1986
On 7/23/2020 at 7:11 AM, Ricochet said:

FRIDAY, 24 JUL 2020
CBL FAT-GRIP WRIST-CURL; 6 X 6 @ ~200KG
3.5" DEFICIT THUMBLESS SGDL; 8 X 1 @ 128.5KG
IRONMIND CoC #2 HAND GRIPPER; 20 L&R

200kg for wrist curls..wow! That is strong.

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Ricochet
7 hours ago, mcalpine1986 said:

200kg for wrist curls..wow! That is strong.

Cable machine so... pulleys.  But definitely still brutal sets.  The Chuck Sipes Wrist Curls with 50kg dumbbells today were far more difficult for sure!

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Ricochet

WEDNESDAY, 29 JUL 2020
2" FAT-AXLE REV WRIST-CURL; 6 X 6 @ 27.5KG 
SLOW-TEMPO SPHINX PUSH-UP; 10 X 10

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