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Ricochet

Popeye! A Training Log

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Ricochet

MONDAY, 6 JAN 2020
H-GRIPPER STRAP HOLD:
CoC#2; 20+ @ >7.5kg
PLT BELT PRONATION: 300+ L&R @ 5kg
SAUNA: ~8min @ 103°C
BAND FINGER EXT: ~300 L&R @ IM RED
26" BMX CRUISER: ~9km @ ~60m

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Ricochet

TUESDAY, 7 JAN 2020
BB FAT-GRIP LIFT:
~35 L&R @ 65-75kg
DB FAT-GRIP LOW-INCLINE PRESS: 30+ @ 80#
SAUNA: ~8min @ 98°C
BAND FINGER EXT: ~400 L&R @ IM RED
26" BMX CRUISER: ~6km

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Ricochet

WEDNESDAY, 8 JAN 2020
EZ REV SPIDER CURL:
50+ @ 24.5kg
DB HI-BENCH REV W-CURL: ~200 L&R @ 25-30#
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ~500 L&R @ IM RED
26" BMX CRUISER: ~4km

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Ricochet

THURSDAY, 9 JAN 2020  (BFR)
CBL FAT W-ROLLER; FLEX:
15+ ↑ @ 140>80# 
DB FAT-GRIP SIPES W-CURL: ~75 L&R @ 60>80#
SAUNA: ~8min @ 103°C
26" BMX CRUISER: ~3.5km

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Ricochet

FRIDAY, 10 JAN 2020  (BFR)
FAT-GRIP INVERTED ROW:
~100 @ BW
PLT REV TILTING CURL: 50+ @ 25#>15kg
DB FAT-GRIP ZOTTMAN CURL: ~50 @ 20#
SAUNA: ~8min @ 102°C
BAND FINGER EXT: ~500 L&R @ IM YEL
26" BMX CRUISER: ~3.5km

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Ricochet

SATURDAY, 11 JAN 2020  (BFR)
BB FAT-GRIP OVERHEAD PRESS > FINGER ROLL:

5 SUPERSETS; 10 + 10 @ 40 | 50 | 55 | 57.5 | 60kg
PLT-LOADED BELT SUPINATION > PRONATION:
3 SUPERSETS; 25 + 25 L&R @ 5 | 10 | 15kg
SAUNA: ~8min @ 98°C
TRAD HARD THAI MASSAGE: ~1hr
26" BMX CRUISER: ~4km

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Ricochet

SUNDAY, 12 JAN 2020
BB FRONT RAISE:
50+ @ BAR>25kg
PLT-LOADED BEHIND-THE-HEAD FAT W-ROLLER:
THUMBLESS ON CONCENTRIC EXTENSION >
THUMBS ON ECCENTRIC NEGATIVE FLEXION
10 SETS; ↑↓ @ 5kg
BB REV W-CURL; HEAVY > LIGHT:
HEAVY = FAST; CHEATING; TOP-HALF REPS >
LIGHT = SLOW; PAUSED; FULL ROM REPS 
5 SUPERSETS; MAX REPS @ 25.5kg + 15.5kg
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ~100 L&R @ IM RED
26" BMX CRUISER: ~14.5m @ ~100m

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Ricochet

MONDAY, 13 JAN 2020  (BFR)
BB FAT-GRIP KLOKOV PRESS:
~100 @ BAR>30kg
DB FAT-GRIP W-CURL LIFT; HEAVY > LIGHT:
HEAVY = FAST; CHEATING; TOP-HALF REPS >
LIGHT = SLOW; PAUSED; FULL ROM REPS 
6 SUPERSETS; MAX REPS L&R @ 120# + 75#
SAUNA: ~8min @ 89°C
26" BMX CRUISER: ~7km

Edited by Ricochet
Added BFR Wraps

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Ricochet

TUESDAY, 14 JAN 2020
PLT REV TILTING CURL:
~200 @ 15kg
DB FAT-GRIP REV W-CURL: ~200 L&R @ 15#
SAUNA: ~8min @ 103°C
BAND FINGER EXT: ~200 L&R @ IM RED
SS URBAN 26" MTB: ~16km @ ~25m

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mcalpine1986
On 1/13/2020 at 3:27 PM, Ricochet said:

THURSDAY, 9 JAN 2020  (BFR)
CBL FAT W-ROLLER; FLEX:
15+ ↑ @ 140>80# 
DB FAT-GRIP SIPES W-CURL: ~75 L&R @ 60>80#
SAUNA: ~8min @ 103°C
26" BMX CRUISER: ~3.5km

After seeing you do them, ive done a couple of workouts with sipes wrist curls. I forgot how good they were. I hadnt done any since i was a teenager and they made my forearm flexors very sore. Awesome. Would you day they are better with fat gripz?

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Ricochet
8 minutes ago, mcalpine1986 said:

After seeing you do them, ive done a couple of workouts with sipes wrist curls. I forgot how good they were. I hadnt done any since i was a teenager and they made my forearm flexors very sore. Awesome. Would you day they are better with fat gripz?

I alternate workouts with and without... larger ROM without Fat Gripz but more of a pump with maximum forearm muscle recruitment gained with Fat Gripz.

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mcalpine1986

Ill give them a try with fat gripz next time i do them. 

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Ricochet

WEDNESDAY, 15 JAN 2020
BB PUSH PRESS:
~50 @ 60kg
H-GRIPPER: 25+ SINGLES L&R @ CoC #2
BB LANDMINE W-CURL; HEAVY > LIGHT:
HEAVY = FAST; CHEATING; TOP-HALF REPS >
LIGHT = SLOW; PAUSED; FULL ROM REPS 
6 SUPERSETS; MAX REPS L&R @ 50-55# + 30-35#
SAUNA: ~8min @ 106°C
TRAD HARD THAI MASSAGE: ~1hr
26" SS URBAN MTB: ~4km

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Ricochet

THURSDAY, 16 JAN 2020
PLT FAT W-ROLLER; EXT:
25 ↑ @ 5kg
BB FAT-GRIP REV W-CURL: ~300 @ 23-28kg
SAUNA: ~8min @ 104°C
BAND FINGER EXT: ~300 L&R @ IM RED
26" SS URBAN MTB: ~16km @ ~25m

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Ricochet

SATURDAY, 18 JAN 2020
CBL REV CURL + W-CURL:
~100 @ 40#
PLT-LOADED BELT PRONATION: ~100 L&R @ 25#
DB REV W-CURL: ~250 L&R @ 20# 
SAUNA: ~8min @ 103°C
BAND FINGER EXT: ~400 L&R @ IM RED
26" SS URBAN MTB: ~3.5km

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Ricochet

SUNDAY, 19 JAN 2020
CBL FAT-ROLL-HDL GOOSENECK W-CURL >
CBL FAT W-ROLLER; FLEXION:

5 SUPERSETS; MAX REPS @ 80#
FAT W-ROLLER 'TWO-MAN WAR': 5 SETS; 5 - 0
SAUNA: ~8min @ 102°C
26" RIGID SS: ~15.5km @ ~75m

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Ricochet

MONDAY, 20 JAN 2020
CBL FAT W-ROLLER; EXTENSION:
15 ↑ @ 200#
DB WIDE PINCH HOLD: 15 L&R @ 25#
SAUNA: ~8min @ 101°C
BAND FINGER EXTENSION: ~500 L&R @ IM RED
SS URBAN ASSAULT BIKE: ~3.5km

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Ricochet

TUESDAY, 21 JAN 2020
IM SILVER BULLET:
10 L&R; 25>41s @ CoC#2
BB W-CURL: 175+ @ 73>93kg
SAUNA: ~8min @ 99°C
SS URBAN ASSAULT BIKE: ~12km @ ~85m

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Ricochet

WEDNESDAY, 22 JAN 2020
DB FAT-GRIP ZOTTMAN CURL:
~100 @ 20#
DB FAT-GRIP REV W-CURL: ~175 L&R @ 25>15#
SAUNA: ~8min @ 90°C
BAND FINGER EXT: ~600 L&R @ IM RED
SS URBAN ASSAULT BIKE: ~3.5km

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Ricochet

Dragged myself to another gym that has a 3" Thick Bar to only find that some 'yahoo' had broken it! Apparently, some clown had loaded it with well over 220kg in skinny calibrated metal powerlifting plates (failing to heed the "180 KG MAX LOADING" and "BUMPER PLATES ONLY" warnings printed all over the bar in neon yellow) and then proceeded to drop it repeatedly on a power rack until it broke (again failing to read the third and last warning that clearly stated: "FROM FLOOR ONLY"). I just don't get people... stupid.

I was royally pissed 🤬to say the least as the 2" Fat Bars in this gym are covered with a Teflon-like substance that is slipperier than the pan I cook eggs on at home!😵 Chalk proves little use on 'em.

THURSDAY, 23 JAN 2020  (BFR)
2" AXLE BAR DEADLIFT:

TWO-ARM TRIPLES; ~30 @ 55>100
TWO-ARM SINGLES; ~10 @ 105>125kg
ONE-ARM SINGLES; ~15 L&R @ 60kg
2" AXLE BAR (FREE ROLLING ON TOP OF POWER RACK) DEAD HANG: 10 x 30s
DB W-CURL LIFT: ~30 L&R@ 60>45kg
BB W-CURL: 100+ @ 60kg
SS URBAN ASSAULT BIKE: ~8km @ ~110m

Edited by Ricochet
Added BFR

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Ricochet

FRIDAY, 24 JAN 2020
PLT REV TILTING CURL:
150+ @ 10kg
BB REV W-CURL: 150+ @ >30.5kg
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ~700 L&R @ IM RED
SS URBAN ASSAULT BIKE: ~3.5km

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Ricochet

SATURDAY, 25 JAN 2020
H-GRIPPER STRAP HOLD:
CoC#2; >8.25kg
CBL FAT-ROLL-HDL W-CURL ROW:
∞ L&R @ >100#
DB FAT-GRIP SIPES W-CURL:
L&R @ >65#
SAUNA: ~8min @ 105°C
SS URBAN ASSAULT BIKE: ~11.5km @ ~120m

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Ricochet

SUNDAY, 26 JAN 2020
SHORT BAR DEVIATION:
∞ L&R @ >7kg
DB REV W-CURL: ∞ L&R @ >35#
SAUNA: ~8min @ 105°C
BAND FINGER EXT: ∞ L&R @ IM RED
SS URBAN ASSAULT BIKE: ~10km @ ~35m

∞ = 50+ total reps depending on the exercise and loading; could be as high as 1K total reps.

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mcalpine1986
On 1/23/2020 at 6:25 AM, Ricochet said:

Dragged myself to another gym that has a 3" Thick Bar to only find that some 'yahoo' had broken it! Apparently, some clown had loaded it with well over 220kg in skinny calibrated metal powerlifting plates (failing to heed the "180 KG MAX LOADING" and "BUMPER PLATES ONLY" warnings printed all over the bar in neon yellow) and then proceeded to drop it repeatedly on a power rack until it broke (again failing to read the third and last warning that clearly stated: "FROM FLOOR ONLY"). I just don't get people... stupid.

I was royally pissed 🤬to say the least as the 2" Fat Bars in this gym are covered with a Teflon-like substance that is slipperier than the pan I cook eggs on at home!😵 Chalk proves little use on 'em.

THURSDAY, 23 JAN 2020
2" AXLE BAR DEADLIFT:

TWO-ARM TRIPLES; ~30 @ 55>100
TWO-ARM SINGLES; ~10 @ 105>125kg
ONE-ARM SINGLES; ~15 L&R @ 60kg
2" AXLE BAR (FREE ROLLING ON TOP OF POWER RACK) DEAD HANG: 10 x 30s
DB W-CURL LIFT: ~30 L&R@ 60>45kg
BB W-CURL: 100+ @ 60kg
SS URBAN ASSAULT BIKE: ~8km @ ~110m

There is nothing worse than people who have no respect for the equipment in gyms. I hope they gym banned the idiot at the least or made him pay for it? 

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Ricochet

MONDAY, 27 JAN 2020  (BFR)
BB FAT-GRIP W-CURL LIFT:
L&R; >70kg
BB W-CURL:
∞; >93kg
SAUNA: ~8min @ 106°C
SS URBAN ASSAULT BIKE: ~12.5km @ ~150m

Edited by Ricochet
Added BFR

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