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Popeye! A Training Log


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Ricochet

SUNDAY, 24 JAN 2021
FAT WRIST ROLLER: 24 ↑↓ NON-STOP @ 5kg
FAT REVERSE WRIST CURL: 125 CONSECUTIVE @ 9kg
DIAMOND PUSH-UP: 102 CONSECUTIVE
SPHINX PUSH-UP: 39 CONSECUTIVE

 

24 ↑↓ = ~960 Total Rolls in one single consecutive cluster of ~20 Rolls Up and ~20 Rolls Back Down performed twenty-four times in a row without stopping

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Ricochet

MONDAY, 25 JAN 2021
FAT WRIST ROLLER: 14 ↑↓ @ 7kg *
HAND GRIPPER STRAP HOLD: 3 x 20s L&R @ 2kg w/ COC#1.5
HAND GRIPPER SILVER BULLET: 5 x 20s L&R @ 5kg w/ COC#2
HAND GRIPPER PUMPS: 3 x 30 L&R @ COC#1
FAT WRIST ROLLER: 11 ↑↓ @ 7kg *

 

* 25 ↑↓ = ~1,000 Total Rolls

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Ricochet

TUESDAY, 26 JAN 2021
FAT WRIST ROLLER  +  FAT WRIST CURL:
9 ↑↓ NON-STOP @ 9kg  +  112 CONSECUTIVE @ 9kg

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Davideghisa
18 minutes ago, Ricochet said:

TUESDAY, 26 JAN 2021
FAT WRIST ROLLER  +  FAT WRIST CURL:
9 ↑↓ NON-STOP @ 9kg  +  112 CONSECUTIVE @ 9kg

With "+" you mean superset?

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Ricochet
1 hour ago, Davideghisa said:

With "+" you mean superset?

Yes! Performed as a superset with virtually no rest in between (just the time it takes to sit-down and get into the wrist curl position.

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Ricochet

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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Ricochet

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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Ricochet

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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Ricochet

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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Ricochet

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

These are starting to get very hard, good!

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mcalpine1986
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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Ricochet

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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Ricochet

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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slazbob

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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Ricochet
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.

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slazbob
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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Ricochet

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

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Ricochet

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!!!

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Ricochet

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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Ricochet

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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mcalpine1986
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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Ricochet
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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mcalpine1986
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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Ricochet
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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Ricochet

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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