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Popeye! A Training Log


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Ricochet

THURSDAY, 30 JUL 2020
EZ TEXAS ARM WRESTLER CURL; 3 X 6 @ 50KG
THUMBLESS FARMER'S WALK; 6 X 60s @ 70KG EACH HANDLE

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WEDNESDAY, 16 OCT 2019 Cable Fat-Grip Rolling V-Handles Seated Pulldown Wrist Curl Both Arms; 50 Reps @ 60  |  80  |  100  |  120 LBS; 42 Reps @ 140 LBS Cable Fat-Grip Rolling-Handle Standing

Chinese Power DB Row_Olympic Weightlifting Champion Shi Zhiyong

FRIDAY, 2 OCT 2020 FAT AXLE PENDLAY ROW; 10 X 10 @ 90kg CLOSE GRIP BENCH PRESS; 10 X 10 @ 80kg IM CoC#2 SILVER BULLET; 6 X 20s L&R @ 2.5kg

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Ricochet
Posted (edited)

FRIDAY, 31 JUL 2020
RFG PULL-UP TOP-HOLD; 6 X 10s @ 20KG
BB FAT-GRIP WRIST-CURL; 6 X 6 @ 110KG

Edited by Ricochet
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Ricochet

SATURDAY, 1 AUG 2020
2" FAT-AXLE MONKEY GRIP DEADLIFT; 25 @ >125KG
SBB REV WRIST-CURL; 3 X 100 @ 25KG

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Kluv#0
26 minutes ago, Ricochet said:

SATURDAY, 1 AUG 2020
2" FAT-AXLE MONKEY GRIP DEADLIFT; 25 @ >125KG
SBB REV WRIST-CURL; 3 X 100 @ 25KG

High level strength on those monkey grip DL💪

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Ricochet
Posted (edited)
1 hour ago, Kluv#0 said:

High level strength on those monkey grip DL💪

Thanks! Working hard. Getting there... slowly but surely 😉

Pretty much everything I do is performed overhand thumbless (aka monkey grip) besides a few exercises here and there only.

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Ricochet

SUNDAY, 2 AUG 2020
2" FAT-AXLE WRIST-CURL; 34  |  25  |  23 @ 87.5KG
CBL FAT-GRIP RPE-HDL HAMMER CURL; 3 X 6 @ 75kg
CBL FAT-GRIP RPE-HDL HAMMER CURL; 200+ @ 45kg

* ALL THUMBLESS MONKEY-GRIP 😉

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Ricochet
Posted (edited)

MONDAY, 3 AUG 2020
2" FAT AXLE MONKEY GRIP DEADLIFT; 8 X 10s @ 105KG
DB FAT GRIP LOW-INCLINE PRESS; 5 X 3 @ 40KG

* 8 X 10s = Eight (8) Rest-Pause Singles each with a 10-second hold at lockout

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Ricochet

TUESDAY, 4 AUG 2020
DB FAT GRIP WRIST CURL; 5 X 5-6 @ 45KG
FAT WRIST ROLLER '2-MAN WAR'; FLEXION 10-0

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Ricochet

WEDNESDAY, 5 AUG 2020
EZ TEXAS ARM WRESTLER REV CURL; 3 X 6 @ 35KG
DB 90° REV WRIST CURL; 3 X 35-50 @ 12.5KG

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Ricochet
Posted (edited)

THURSDAY, 6 AUG 2020
FAT AXLE WRIST CURL; 29  |  27  |  26  |  26 @ 90KG
CBL SEATED ROW RFGD WRIST CURL; 3 X 6 @ 42.5KG
CBL RFGS GOOSENECK WRIST CURL; 3 X 50 @ 35KG

Edited by Ricochet
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AvgJo

What’s your thinking behind the high frequency, lowish volume forearm work? You find it superior in terms of muscle gain? Or you just enjoy it? 😄 nice log! love the heavy 3x6 Chuck Sipes wrist curls 💪 

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Ricochet

I respond well to high frequency specificity dominate programs as long as I: watch the daily/weekly volume; alternate daily the target movement (e.g. flexors, extensors, deviation, rotation, support work/static holds, etc.); and insure to complete my daily active recovery (bmx hill cycling; swimming; sauna/steam/cold pool).  Been almost two years and I have gained over 2" so it is working for me. I know a few top-level arm wrestlers; grip strength athletes; professional sailing grinders; and world champion kendo athletes that all train their grip and/or forearms daily sometimes multiple times.

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Ricochet
Posted (edited)

FRIDAY, 7 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 7 X 10s @ 107.5KG
THUMBLESS HS DECLINE PRESS; 6 X 12-15 @ >65KG X 2
MONKEY GRIP FARMER'S WALK; 2 X 60s @ 75KG X 2

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Ricochet

SATURDAY, 8 AUG 2020
EZ TEXAS ARM WRESTLER CURL; 3 X 4-6 @ 55KG
CBL INCLINE BENCH REV WRIST CURL; 100+ @ 55KG

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Ricochet
Posted (edited)

SUNDAY, 9 AUG 2020
FAT AXLE BENCH WRIST CURL; 26 | 24 | 25 | 23 | 24 @ 95KG
CBL SEATED PULLDOWN RFG WRIST CURL; 29 @ 105KG
FAT WRIST ROLLER '2-MAN WAR'; 2 X ↑ FLEXION @ 10KG KB
FAT WRIST ROLLER;  3 X ↑ FLEXION @ 10KG KB
RFGD WRIST CURL DEADHANG; 6 X 30s @ BW

Edited by Ricochet
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Ricochet
Posted (edited)

MONDAY, 10 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 8 X 10s @ 110KG
BELT FOREARM PRONATION / SUPINATION / RADIAL DEVIATION;
125+ WARM-UP @ 15-35KG CBL
225+ WORK @ 12-20KG KB

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Ricochet

TUESDAY, 11 AUG 2020
BB REV WRIST CURL; 8 X 6 @ 35-37.5KG
FAT WRIST ROLLER '2-MAN WAR'; 10 X ↑ EXT @ 10KG KB
FAT WRIST ROLLER; 10 X ↑ EXT @ 35>105KG CBL

 

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Ricochet

WEDNESDAY, 12 AUG 2020
BB FAT GRIP RACK PULL WRIST CURL; 3 X 6 @ 80KG
BB FAT GRIP RACK PULL WRIST CURL; 6 X 10 @ 70KG
CBL RFGS ARM WRESTLER WRIST CURL; 200+ @ 35>95KG
CBL RFGS ARM WRESTLER WRIST CURL; 10 X 6 @ 105KG

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Ricochet
Posted (edited)

THURSDAY, 13 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 111KG
MONKEY GRIP FARMER'S WALK; 2 X 60s @ 80KG X 2
BB FINGER ROLL: 3 X 6 @ 80KG
BELT RADIAL DEVIATION; 3 X 6 @ 14KG KB

Edited by Ricochet
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Ricochet

FRIDAY, 14 AUG 2020
SLOW-TEMPO SPHINX PUSH-UP; 25-20-15-10-5 (75) @ BW
SBB REV WRIST CURL; 6 X 6 @ 35KG
BELT FOREARM PRONATION; 6 X 6 @ 10>50KG CBL
BELT FOREARM PRONATION; 3 X 6 @ 32KG KB

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Ricochet

SATURDAY, 15 AUG 2020
FAT AXLE BENCH WRIST CURL; 22  |  21  |  23 @ 105KG
DB FAT GRIP WRIST CURL; 5 X 35 @ 35KG

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Ricochet

SUNDAY, 16 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10>3s @ 112.5KG
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 105KG
BELT FOREARM SUPINATION; 8 X 10+ @ 45KG CBL

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Ricochet
Posted (edited)

MONDAY, 17 AUG 2020
THUMBLESS FARMER'S WALK; 2 X ~30m @ 85kg/handle
ROLLING FAT GRIP PULL-UP TOP-HOLD; 8 X 30s @ BW

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Ricochet

TUESDAY, 18 AUG 2020
BB FAT GRIP RACK PULL WRIST CURL; 3 X 6 @ 100kg
BB FAT GRIP RACK PULL WRIST CURL; 10 @ 80kg
CBL ROLLING FAT GRIP WRIST CURL; 6 x 35+ L&R @ 65kg

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Ricochet

WEDNESDAY, 19 AUG 2020
FAT WRIST ROLLER '2-MAN WAR'; 10 X ↑ EXT & FLX
BELT FOREARM PRONATION; 10 X 10 L&R @ >42.5kg CBL
BELT FOREARM PRONATION; 3 X 6 L&R @ 47.5kg CBL

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