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Barbell wrist curls 3x per wk.


carlos joaquim

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Hello grippers. I'll be starting a new forearm program on Monday. Go's like this mon 5set 8reps, wed 5sets 5reps, fri 5set 3reps. I want bigger stronger forearms.

I'll be loging my progress on here. Stay tuned.

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Hello grippers. Monday I trained grip. I did:

Little big horn

45x5

70x5

80x3

85x3

90x5

91,2x5

92.5x5

93.7x5

95x5

And then I did 2'' Silarukov one hand pinch block 

30-45x3 each hand

47.5x3

50x3

52.5x3

53.7x3

55x3

I also did barbell curls 5x15-8reps 

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Hello grippers. I did squats and bench on Wednesday .

Squats:

45x3

115x3

165x3

205x3

245x3

300x3

302.5x3

305x3

307.5x3

Bench:

95x5

115x3

145x3

185x3

220x3

222.5x3

225x3

227.5x3

Rolling thunder: each hands

45x5

80x5

95x4

101.25x8

102.5x8

103.75x8

105.x8 , only got 4 with left hand.

3'' pinch block Silarukov two hand

80x3

85x3

90x3

95x3

100x3

105x3

110x3

115x3

120x3

125x3

 

 

 

 

 

Edited by carlos joaquim
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Hello grippers, squats and press on Saturday

Squats:

45x3

115x3

165x3

205x3

235x3

275x8

295x5

The press:

 

75x8

95x5

125x3

146x8

146x8

146x7

Rolling thunder: Not including handle or loading pin.

45x5

80x5

95x3

105x1

107.5x1

110x1

112.5x1

115x1

117.5x1

118.7x1

120x1

121.2x0 missed both hands

100x10 , each hand.

 

2'' pinch block: 

25-50x3 warmups in 5lbs jumps.

55x3

57.5x3

60x3

62.5x3

63.75x2 right hand only. missed left hand.

 

 

 

 

 

Edited by carlos joaquim
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Hello grippers. D.o.h. deadlifts and bench this Sunday morning.

Deadlifts:

135x3

205x3

255x2

285x2

305x2

315x2

320x2

 

Bench:

95x5

115x5

145x3

185x9

185x9

185x8

 

Pull ups:

3sets x 7reps 

Edited by carlos joaquim
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