Jump to content

Barbell wrist curls 3x per wk.


carlos joaquim
 Share

Recommended Posts

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.

Link to comment
Share on other sites

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 

Link to comment
Share on other sites

Posted (edited)

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
Link to comment
Share on other sites

Posted (edited)

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
Link to comment
Share on other sites

Posted (edited)

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
Link to comment
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.

 Share

×
×
  • Create New...

Important Information

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