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Ricochet

Popeye! A Training Log

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Ricochet
Posted (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 by Ricochet
Added Phase Exercise Info
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Ricochet
Posted (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 by Ricochet
Added Phase Exercise Info

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mcalpine1986
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? 

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Ricochet
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.

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Ricochet
Posted (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 by Ricochet
Edited Phase Exercise Info

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mcalpine1986
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. 

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Ricochet
Posted (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 by Ricochet
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Ricochet
Posted (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 by Ricochet
Edited Phase Exercise Info

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Ricochet
Posted (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 by Ricochet
Edited Phase Exercise Info

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Ricochet
Posted (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 by Ricochet
Edited Phase Exercise Info

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Ricochet

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

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Ricochet

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

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Ricochet

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

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Ricochet

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

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Ricochet

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

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Ricochet

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

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Ricochet

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

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Ricochet

MONDAY, 16 MAR 2020
S
ELOUYANOV 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

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Ricochet

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

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Ricochet

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

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Ricochet
Posted (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 by Ricochet
Updated Exercise Numbering

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Ricochet

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

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Ricochet
Posted (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 by Ricochet
Updated Exercise Numbering

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mcalpine1986
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? 

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Ricochet
Posted (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 by Ricochet
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