Ricochet 138 Posted March 3 (edited) TUESDAY, 3 MAR 2020 (BFR) SELOUYANOV ST TRAINING; I-A-HEAVY CBL FAT-ROLL-HDL SEATED PULLDOWN W-CURL 8 SETS x ~45s @ 140# w/ 10min RESTS ACTIVE REST: ∞ PARALLEL BAR DIPS SAUNA: ~8min @ 79°C SS JUMP BIKE: ~3.5km Targeting my "slow twitch" fibers via Selouyanov ST Training in an attempt to kick start some growth again... VICTOR SELOUYANOV SLOW TWITCH TRAINING HEAVY DAY: 4-9 SETS || LIGHT DAY: 1-3 SETS MISERY POINT PARTIALS @ 30-60 SECONDS 5-10 MINUTES ACTIVE REST BETWEEN SETS A training phase is six (6) days long and consists of three (3) key movements. Only one (1) key movement is performed each day (or twice per phase) via a "Heavy Day" and a "Light Day"). I-A-HEAVY = First Phase ("I-#-#"); Exercise "A" ("#-A-#"); Heavy Training Day ("#-#-HEAVY") I-B-LIGHT = First Phase ("I-#-#"); Exercise "B" ("#-B-#"); Light Training Day ("#-#-LIGHT") Edited March 8 by Ricochet Added Phase Exercise Info 1 Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 4 (edited) WEDNESDAY, 4 MAR 2020 SELOUYANOV ST TRAINING; I-B-LIGHT BB FAT-GRIP REV W-CURL 3 SETS x ~45s @ 20.5kg w/ 10min RESTS ACTIVE REST: ∞ DB HAMMER LEVER U/R-DEVIATION ∞ BAR HAMMER LEVER U/R-DEVIATION SAUNA: ~8min @ 91°C BAND FINGER EXT: ∞ L&R; IM YELLOW SS JUMP BIKE: ~3.5km Edited March 8 by Ricochet Added Phase Exercise Info Quote Share this post Link to post Share on other sites
mcalpine1986 136 Posted March 5 On 3/3/2020 at 2:32 PM, Ricochet said: TUESDAY, 3 MAR 2020 (BFR) SELOUYANOV ST TRAINING; I-IA HEAVY DAY CBL FAT-ROLL-HDL SEATED PULLDOWN W-CURL 8 SETS x ~45s @ 140# w/ 10min RESTS ACTIVE REST: ∞ PARALLEL BAR DIPS SAUNA: ~8min @ 79°C SS JUMP BIKE: ~3.5km Targeting my "slow twitch" fibers via Selouyanov ST Training in an attempt to kick start some growth again... VICTOR SELOUYANOV SLOW TWITCH TRAINING HEAVY DAY: 4-9 SETS || LIGHT DAY: 1-3 SETS MISERY POINT PARTIALS @ 30-60 SECONDS 5-10 MINUTES ACTIVE REST BETWEEN SETS A training phase is six (6) days long and consists of three (3) key movements. Only one (1) key movement is performed each day (or twice per phase) via a "Heavy Day" and a "Light Day"). I-IA HEAVY DAY = First Phase ("I-##"); Exercise Number One ("#-I#"); Heavy Training Day ("#-#A HEAVY DAY") I-IIB LIGHT DAY = First Phase ("I-##"); Exercise Number Two ("#-II#"); Light Training Day ("#-#B LIGHT DAY") This sounds brutal. Id imagine you would get insane pumps from training like this with the misery point partials? 1 Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 5 3 minutes ago, mcalpine1986 said: This sounds brutal. Id imagine you would get insane pumps from training like this with the misery point partials? Yes, indeed it is. You find the most miserable point in the movement and hangout there for the duration of the set pumping out non-stop partials. 1 Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 5 (edited) THURSDAY, 5 MAR 2020 SELOUYANOV ST TRAINING; I-C-HEAVY BB-LOADED BELT HAMMER CURL 9 SETS x ~45s @ #kg w/ 10min RESTS DEVIATION = 20.5kg PRONATION = 23kg SUPINATION = 25.5kg ACTIVE REST: ∞ BB (FREE ROLL) FAT-GRIP DEAD HANG SAUNA: ~8min @ 80°C SS JUMP BIKE: ~12.5km @ ~155m Belt aka Straps... simply holding (gripping) the left and right ends of weighting strap that have been secured on the bar. Varying the grip position to achieve either pronation, supination, or deviation part of the curling pumping movement desired. Edited March 8 by Ricochet Edited Phase Exercise Info Quote Share this post Link to post Share on other sites
mcalpine1986 136 Posted March 5 4 minutes ago, Ricochet said: Yes, indeed it is. You find the most miserable point in the movement and hangout there for the duration of the set pumping out non-stop partials. Sounds fun in a sadistic kind of way. I think i shall try it at some point before when i have a couple of rest days planned. 1 Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 5 (edited) 17 minutes ago, mcalpine1986 said: Sounds fun in a sadistic kind of way. I think i shall try it at some point before when i have a couple of rest days planned. No locking out, stacking, or releasing of the joints. The goal here is muscle endurance and constant movement and tension battling that misery point. Victor SELOUYANOV recommended 10-40% 1RM for upper body exercises and 30-70% 1RM for lower body. Minimum rest time between sets is 5 to 10 minutes (and it is an active rest) but stressed that 10-minutes or longer was better and that the sets could literally be spread out and performed over an entire day. Edited March 5 by Ricochet 1 Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 6 (edited) FRIDAY, 6 MAR 2020 (BFR) SELOUYANOV ST TRAINING; I-A-LIGHT CBL FAT-ROLL-HDL SEATED PULLDOWN W-CURL 3 SETS x ~45s @ 160# w/ 10min RESTS ACTIVE REST: ∞ PARALLEL BAR DIPS SAUNA: ~8min @ 81°C SS JUMP BIKE: ~24.5km @ ~190m Edited March 8 by Ricochet Edited Phase Exercise Info Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 7 (edited) SATURDAY, 7 MAR 2020 SELOUYANOV ST TRAINING; I-B-HEAVY BB FAT-GRIP REV W-CURL 8 SETS x ~45s @ 20.5>18kg w/ 10min RESTS ACTIVE REST: ∞ DB HAMMER LEVER U/R-DEV BAND FINGER EXT: ∞ L&R; IM YELLOW SS JUMP BIKE: ~11km @ ~65m Edited March 8 by Ricochet Edited Phase Exercise Info Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 8 (edited) SUNDAY, 8 MAR 2020 SELOUYANOV ST TRAINING; I-C-LIGHT BB-LOADED BELT HAMMER CURL 3 SETS x ~45s @ 20.5-25.5kg w/ 10min RESTS ACTIVE REST: ∞ BB (FREE ROLL) FAT-GRIP HANG ∞ CBL BELT PRON/SUPIN/DEVI -ATION SS JUMP BIKE: ~5km TRAD HARD THAI MASSAGE: ~1hr Edited March 8 by Ricochet Edited Phase Exercise Info Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 9 MONDAY, 9 MAR 2020 (BFR) SELOUYANOV ST TRAINING; II-A-HEAVY BB FAT-GRIP W-CURL 9 SETS x ~45s @ 70.5kg w/ 10min RESTS ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS SS JUMP BIKE: ~12.5km @ ~155m 1 Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 10 TUESDAY, 10 MAR 2020 SELOUYANOV ST TRAINING; II-B-LIGHT CBL FAT-GRIP SEATED REV W-CURL 3 SETS x ~45s @ 40# w/ 10min RESTS ACTIVE REST: ∞ FAT-BAR HEADBANGER PULL-UPS SAUNA: ~8min @ 80°C BAND FINGER EXT: ∞ L&R; IM YELLOW SS JUMP BIKE: ~3.5km Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 11 WEDNESDAY, 11 MAR 2020 (BFR) SELOUYANOV ST TRAINING; II-C-HEAVY EZ-BAR REVERSE SPIDER CURL 8 SETS x ~45s @ 17-19.5kg w/ 10min RESTS ACTIVE REST: ∞ PLT-LOADED BELT PRONATION SS JUMP BIKE: ~12.5km @ ~150m Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 12 THURSDAY, 12 MAR 2020 (BFR) SELOUYANOV ST TRAINING; II-A-LIGHT BB FAT-GRIP W-CURL 3 SETS x ~45s @ 73kg w/ 10min RESTS ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS MACHINE DIP: 16 Double-Pause Reps @ 300# SS JUMP BIKE: ~22.5km @ ~160m Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 13 FRIDAY, 13 MAR 2020 SELOUYANOV ST TRAINING; II-B-HEAVY CBL FAT-GRIP SEATED REV W-CURL 9 SETS x ~45s @ 40# w/ 10min RESTS ACTIVE REST: ∞ FAT-BAR HEADBANGER PULL-UPS BAND FINGER EXT: ∞ L&R; IM YELLOW SS JUMP BIKE: ~5km TRAD HARD THAI MASSAGE: ~1hr Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 14 SATURDAY, 14 MAR 2020 SELOUYANOV ST TRAINING; II-C-LIGHT DB FAT-GRIP REV SPIDER CURL 3 SETS x ~45s @ 25# w/ 10min RESTS ACTIVE REST: ∞ PLT-LOADED BELT PRONATION SS JUMP BIKE: ~14km @ ~180m Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 15 SUNDAY, 15 MAR 2020 (BFR) SELOUYANOV ST TRAINING; III-A-HEAVY BB FAT-GRIP ONE-ARM W-CURL LIFT 8 SETS x ~45s @ 25-27.5kg w/ 10min RESTS ACTIVE REST: ∞ DB TATE PRESS SS JUMP BIKE: ~21km @ ~155m Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 16 MONDAY, 16 MAR 2020 SELOUYANOV ST TRAINING; III-B-LIGHT DB FAT-GRIP REVERSE WRIST CURLS 3 SETS x ~45s @ 20-25# w/ 10min RESTS ACTIVE REST: ∞ PLATE PINCH TABLE CURLS BAND FINGER EXT: ∞ IM YELLOW SS JUMP BIKE: ~3.5km Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 17 TUESDAY, 17 MAR 2020 SELOUYANOV ST TRAINING; III-C-HEAVY PLT REVERSE TILTING CURLS 7 SETS x ~45s @ 12.5kg w/ 10min RESTS ACTIVE RESTS: ∞ PLT-LOADED BELT FINGER PINCHES SS JUMP BIKE: ~10.5km @ ~125m Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 18 WEDNESDAY, 18 MAR 2020 SELOUYANOV ST TRAINING; III-A-LIGHT BB FAT-GRIP ONE-ARM W-CURL LIFTS 3 SETS x ~45s @ 32.5kg w/ 10min RESTS ACTIVE REST: ∞ DB TATE PRESSES PUMP-UP WORK: ∞ BB GUILLOTINE PRESSES SS JUMP BIKE: ~16.5km @ ~110m Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 19 (edited) SARS-CoV-2 (COVID-19) PANIC ENSUES ALL GYMS CLOSED UNTIL 1 APRIL 2020 THURSDAY, 19 MAR 2020 SELOUYANOV ST TRAINING; #-A1-HEAVY BANDED FAT W-ROLLER; EXTENSION 7 SETS x ~45s w/ 10min RESTS ACTIVE REST: ∞ LOADED BELT PRONATION BAND FINGER EXT: ∞ IM YELLOW SS JUMP BIKE: ~9.5km @ ~175m Edited March 30 by Ricochet Updated Exercise Numbering Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 20 FRIDAY, 20 MAR 2020 SELOUYANOV ST TRAINING; #-B-LIGHT IM SILVER BULLET w/ CoC#2 3 SETS x ~40-45s @ 2.5kg w/ 10min RESTS ACTIVE REST: ∞ HAMMER LEVER U/R-DEVIATION Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 21 (edited) SATURDAY, 21 MAR 2020 SELOUYANOV ST TRAINING; #-A2-HEAVY BANDED FAT W-ROLLER; FLEXION 6 SETS x ~45s w/ 10min RESTS ACTIVE REST: ∞ LOADED BELT SUPINATION SS JUMP BIKE: ~8km @ ~140m Edited March 30 by Ricochet Updated Exercise Numbering Quote Share this post Link to post Share on other sites
mcalpine1986 136 Posted March 21 On 3/19/2020 at 2:14 PM, Ricochet said: SARS-CoV-2 (COVID-19) PANIC ENSUES ALL GYMS CLOSED UNTIL 1 APRIL 2020 THURSDAY, 19 MAR 2020 SELOUYANOV ST TRAINING; #-A-HEAVY BANDED FAT W-ROLLER; EXTENSION 7 SETS x ~45s w/ 10min RESTS ACTIVE REST: ∞ LOADED BELT PRONATION BAND FINGER EXT: ∞ IM YELLOW SS JUMP BIKE: ~9.5km @ ~175m They have just closed here as well. How is it going to affect your training? 1 Quote Share this post Link to post Share on other sites
Ricochet 138 Posted March 21 (edited) 2 hours ago, mcalpine1986 said: They have just closed here as well. How is it going to affect your training? Not much as I have some training implements and weights here at home. Have to be a little creative that is all. Lots of Fat Wrist Roller work! Edited March 21 by Ricochet 1 Quote Share this post Link to post Share on other sites
