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Popeye! A Training Log


Ricochet
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1 hour ago, Ricochet said:

FRIDAY, 29 NOV 2019
PLATE W-CURL:
10 x 5 L&R @ 7.5kg
CBL FAT-GRIP ROLL-HDL W-CURL: 10 EMOM 45 (450) @ 200#
HIGH KICK DRILL: 50+ L&R
SAUNA: 10min @ 91°C
BAND FINGER EXTENSION: 250 L&R @ IM RED

Plate wrist curls are a great movement.  Have you ever tried behind the back plate wrist curls?

Just like behind the back wrist curls but with a plate instead of a barbell.

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4 hours ago, mcalpine1986 said:

Plate wrist curls are a great movement.  Have you ever tried behind the back plate wrist curls?

Just like behind the back wrist curls but with a plate instead of a barbell.

😉Yes, they are on the menu come mid-DECEMBER.

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SATURDAY, 30 NOV 2019  (BFR)
CBL ROPE SEATED HAMMER CURL:
5 EMOM 40 @ 60#
LADDER PUSH-UPS: 42 LOW | 26 MID | 32 HIGH (STRICT FULL ROM)
SAUNA: 15min @ 84°C
BAND FINGER EXTENSION: 5 x 100 L&R @ IM YELLOW
HIGH KICK DRILL: 50+ L&R (6' Plus)

Ladder Push-Ups:

 

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SUNDAY, 1 DEC 2019
BB FAT-GRIP STANDING W-CURL:
10 x 10 L&R @ 40kg
BB FAT-GRIP STANDING W-CURL: 40+ L&R @ 30kg
PLATE CURL: 10 x 10 L&R @ 25#
SAUNA: 12min @ 90°C
BAND FINGER EXTENSION: 500 L&R @ IM RED

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MONDAY, 2 DEC 2019  (BFR)
SB REVERSE SPIDER CURL:
5 EMOM 20 @ 20.5kg
CABLE REVERSE W-CURL: 8 x 25 @ 40#
BB LOW BOX SQUAT: 3>1 @ BAR>160kg
SAUNA: 15min @ 103°C
BAND FINGER EXTENSION: 500 L&R @ IM RED
BMX CYCLING: ~7.5km
BMX FREESTYLE: ~1hr

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TUESDAY, 3 DEC 2019
BARBELL LOW-BAR LOW-BOX SQUAT (~10" Box):
10 Sets x 3>1 Reps @ BAR>140kg
BB FAT-GRIP LOW-BENCH W-CURL: 6 x 50 @ 40>60kg
SAUNA: 12min @ 81°C
BAND FINGER EXTENSION: 500 L&R @ IM RED
BMX CYCLING: ~3km
TRADITIONAL THAI HARD MASSAGE: ONE-HOUR
BMX FREESTYLE: ~1hr

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WEDNESDAY, 4 DEC 2019
BB LOW BOX SQUAT:
5 x 2 @ 120kg
SB FAT-GRIP LOW BENCH REV. W-CURL: 6 x 20 @ 23kg
SB LOW BENCH REV. W-CURL: 8 x 25-35 @ 23kg 
SAUNA: 15min @ 86°C
BAND FINGER EXTENSION: 3 x 100 L&R @ IM YELLOW
BMX CYCLING: ~10km
BMX HILL REPEATS: 2 x 250m @ 22m Gain (~5° / ~9%) 
BMX FREESTYLE: ~1+hr

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THURSDAY, 5 DEC 2019
CBL FAT-GRIP ROLL-HDL W-CURL:
10 EMOM 40 @ 140#
PLATE PRESS PYRAMID: 2 Sets x 20 @ 25 > 1.25 > 25kg
SAUNA: 12min @ 99°C
BAND FINGER EXTENSION: 200 L&R @ IM RED
BMX CYCLING: ~10km
BMX HILL REPEATS: 3.5 x 250m @ 22m (~5° / ~9%) 
BMX FREESTYLE: ~1hr

 

A single set of Plate Press Pyramid consists of 20 rapid reps performed with each plate from 25 kg down to 1.25 kg then back-up again to 25 kg with no rest in between plates (besides the time required to quickly change the plate). Ensure that each and every rep is completed with Full ROM (fully pulling the plate flat down onto the chest then pressing out to full lockout/arm extension).

20 Reps @ 25 kg; Change the plate; no rest

20 Reps @ 20 kg; Change the plate; no rest

20 Reps @ 15 kg; Change the plate; no rest

20 Reps @ 10 kg; Change the plate; no rest

20 Reps @ 5 kg; Change the plate; no rest

20 Reps @ 2.5 kg; Change the plate; no rest

20 Reps @ 1.25 kg; Change the plate; no rest

20 Reps @ 2.5 kg; Change the plate; no rest

20 Reps @ 5 kg; Change the plate; no rest

20 Reps @ 10 kg; Change the plate; no rest

20 Reps @ 15 kg; Change the plate; no rest

20 Reps @ 20 kg; Change the plate; no rest

20 Reps @ 25 kg; Pyramid Set completed

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FRIDAY, 6 DEC 2019  (BFR)
BB LANDMINE ONE-ARM ARC PRESS:
5 x 12-15 @ 30kg
BAND ROTATION: 6 x 25 L&R @ EFS Monster
BAND DEVIATION: 6 x 25 L&R @ EFS Monster
CABLE PEC UPPERCUT: 3 x 12-15 L&R @ 30#
SAUNA: 15min @ 92°C
BAND FINGER EXTENSION: 200 L&R @ IM RED
BAND FINGER EXTENSION: 100 L&R @ IM YELLOW
BMX CYCLING: ~10km
BMX HILL REPEATS: 2.5 x 250m @ 22m (~5° / ~9%) 
BMX FREESTYLE: ~1hr

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SATURDAY, 7 DEC 2019
BB ONE-ARM LOW BENCH W-CURL:
10 x 6-8 L&R @ >40kg
PLATE ISO-PAUSE TABLE CURL: 3 x 6-8 L&R @ 10kg>25#
EZ REVERSE CURL: 8 x 6-8 @ 32.5kg
SAUNA: 15min @ 85°C
BAND FINGER EXTENSION: 300 L&R @ IM YELLOW
BMX CYCLING: ~10km
BMX HILL REPEATS: 2.5 x 250m @ 22m (~5° / ~9%)
BMX FREESTYLE: ~1hr

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SUNDAY, 8 DEC 2019
PLT W-ROLLER:
10 x 2 ↑↓ @ 10kg
CBL W-ROLLER; EXT: 10 ↑ @ 200#
SAUNA: 13min @ 87°C
BND FINGER EXT: 300 L&R @ IM RED
BMX CYCLE: ~4km
BMX FREESTYLE: ~30min
TRAD THAI HARD MASSAGE: ~1hr

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MONDAY, 9 DEC 2019
SILVER BULLET:
10 L&R (>51s) @ IM CoC#2
BB FAT-GRIP BTB W-CURL: 10 x 10 @ 60kg
PLT W-CURL: 10 x 10 L&R @ 7.5kg
SAUNA: 10min @ 92°C
BND FINGER EXT: 150 L&R @ IM RED
BMX: ~12km; ~100m V-Gain; ~1hr Freestyle

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TUESDAY, 10 DEC 2019  (BFR)
CBL REV CURL > DB REV W-CURL:

6 Non-Stop Rounds; 30 Reps Each
SAUNA: 10min @ 90°C
BND FINGER EXT: 100 L&R @ IM YELLOW
BMX: ~4km; ~1hr Freestyle

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WEDNESDAY, 11 DEC 2019  (BFR)
CBL W-ROLLER; FLEXION:
10 ↑ @ 140#
CBL FAT-GRIP ROLL-HDL W-CURL: 5 x 25 @ 120#
SAUNA: 14min @ 94°C
BND FINGER EXT: 200 L&R @ IM RED
BMX: ~16km; ~125m V-Gain; ~30min Freestyle

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THURSDAY, 12 DEC 2019
CBL W-ROLLER; EXTENSION:
10 ↑ @ 140#
SBB REV W-CURL: 10 x 20-30 @ 23kg
SAUNA: 12min @ 106°C
BND FNGR-EXTENSION: 5 x 100 L&R @ IM YELLOW
BMX: ~13.5km; ~105m Vertical Gain

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FRIDAY, 13 DEC 2019
BB FAT-GRP STD W-CURL:
10 x 50 L&R @ 30kg
PLT BLT FA-PRONATION: 10 x 25 L&R @ 15kg
SAUNA: 10min @ 101°C
BND FNGR-EXTENSION: 150 L&R @ IM RED
BMX: ~8km; ~1.5hr Freestyle

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SATURDAY, 14 DEC 2019
BB LD-BND W-ROLLER:
30min ↑↓ @ 10kg
PLT BTB W-CURL: 5 x 10 @ 7.5>12.5kg
DB NO THUMB CHINESE ROW: 10 L&R @ 135#
BB A2G PSE SQUAT: 30s @ 80kg 
SAUNA: 13min @ 88°C
BND FNGR-EXTENSION: 100 L&R @ IM RED
BMX: ~3.5km
TRAD HARD THAI MASSAGE: ~1hr

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SUNDAY, 15 DEC 2019
BB FAT-GRP FGR ROLL + FAT-BAR DEAD HANG:

6 x 1min Non-Stop Reps @ 30kg + Hold @ 30s
MACH DIP (BANA 2:1): 4 x 8-10 L&R @ 150>180#
MACH DIP: After Last Set (Above) Performed 25 Non-Stop Reps @ 300#
BND FGR EXTENSION: 300 L&R @ IM RED
BMX: ~13km; ~75m V-Gain; ~45min Freestyle

Machine Dips (BANA 2:1) performed as follows:

 

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MONDAY, 16 DEC 2019
H-GRIPPER:
GEN100#; 100 L&R
H-GRIPPER: GEN150#; 100 L&R
CBL REV CURL: 6 x ~20 @ 60>100#
CBL REV W-CURL: 6 x ~30 @ 20>30#
DB REV W-CURL: 6 x 50 L&R @ 5>15>5#
SAUNA: 15min @ 87°C
BND FGR EXTENSION: 400 L&R @ IM RED
BMX: ~12km; ~140m V-Gain

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TUESDAY, 17 DEC 2019
BB FAT-GRP DBL-OH LIFT:
10 x 2-3 @ 100>130kg
BB LANDMINE W-CURL: 6 x 30+ L&R @ 33.75kg
PLT W-CURL: 5 x 10+ L&R @ 7.5kg
SAUNA: 12min @ 95°C
BND FGR EXTENSION: 3 x 100 L&R @ IM YEL
BMX: ~7.5km; ~1hr Freestyle

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WEDNESDAY, 18 DEC 2019
CBL W-ROLLER; EXTENSION:
10 ↑ @ 120#
CBL FAT-GRP ROL-HDL REV W-CRL: 5 x 25 L&R @ 60#
EZ REV W-CRL: 5 x 15+ @ 22kg
SAUNA: 10min @ 89°C
BMX: ~5km

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THURSDAY, 19 DEC 2019
WRIST CURL SUPERSET:

CBL FAT-GRP ROL-HDL + DB FAT-GRP
10 Sets of 15 L&R @ 120# + 15 L&R @ 60#
SAUNA: 20min @ 84°C
BND FGR-EXTENSION: 200 L&R @ IM RED
TRAD HARD THAI MASSAGE: ~1hr

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