Jump to content
Ricochet

Popeye! A Training Log

Recommended Posts

Ricochet

TUESDAY, 26 NOV 2019  (BFR)
BB FAT-GRIP ONE-ARM W-CURL:
5 x 25 @ 30kg
BB FAT-GRIP ONE-ARM W-CURL: 5 x 50 @ 25kg
DB CHUCK SIPES W-CURL: 5 x 25 L&R @ 45#
BB BTB W-CURL: 5 x 25 @ 40>60kg
BB BOUNCE SQUAT (A2G <> 3/4): 5 x 25 @ >100kg 
SAUNA: 15min @ 97°C
BAND FINGER EXTENSION: 3 x 150 L&R @ IM YELLOW


For DUMBBELL CHUCK SIPES W-CURLS see here:

 

Edited by Ricochet
Forgot to indicate BFR Wraps

Share this post


Link to post
Share on other sites
Ricochet

WEDNESDAY, 27 NOV 2019  (BFR)
H-GRIPPER:
GEN150# 3-FINGER CLOSE; 5 x 5 L&R
H-GRIPPER: GEN100# 2-FINGER CLOSE; 5 x 5 L&R
EZ REVERSE CURL: 5 EMOM 30 @ 29.5kg
BAND FINGER EXTENSION: 300 L&R @ IM BLUE
HIGH KICK DRILL: ~50 L&R

Edited by Ricochet

Share this post


Link to post
Share on other sites
Ricochet

THURSDAY, 28 NOV 2019
*** DAY OFF *** (6)

My sixth 'day off' this year.

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
mcalpine1986
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.

  • Like 1

Share this post


Link to post
Share on other sites
Ricochet
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.

Share this post


Link to post
Share on other sites
mcalpine1986

Good stuff. You must plan way ahead with your workouts. Its good to see someone so motivated with their training.

  • Like 1

Share this post


Link to post
Share on other sites
Ricochet

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:

 

Edited by Ricochet

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

  • Like 1

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites
Ricochet

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

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.