Peter Brannstrom Posted April 6, 2016 Share Posted April 6, 2016 indeed!!! will be awesome!!! And, yeah, it is gonna be interesting to see how the arms will feel this time around... Also, I certainly owe you some kind of beverage due to you lending me your hard #3!!! Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted April 9, 2016 Share Posted April 9, 2016 Good luck! Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 23, 2016 Author Share Posted May 23, 2016 (edited) The competition went pretty good. I took one win and two losses. Final position was 8th out of 14. The weightclass was fairly competitive and I was matched against some guys way beyond my current ability! Judging from the post-contest sparring I think I could've taken a few of the others down as well. With a perfect matchup I might have finished in 5th place. All in all I'm happy with my performance. Next year I know I will do better. I'm still making quick and steady gains. Here's a video of my victory match. I went for a high hook and attacked his rotator. Edited May 23, 2016 by David_wigren Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 23, 2016 Author Share Posted May 23, 2016 Arms and forearms are definitely getting bigger from the armwrestling Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 24, 2016 Share Posted May 24, 2016 Holy crap! And that's with a moustache only? try a beard and you will need to enter doorways walking sideways looking awesome bro 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 25, 2016 Author Share Posted May 25, 2016 On 24/05/2016 at 10:24 PM, Geralt said: Holy crap! And that's with a moustache only? try a beard and you will need to enter doorways walking sideways looking awesome bro Hahaha thank you Geralt! My full beard is still to patchy. But that's ok. I'm fine just rockin' the mustache! Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 25, 2016 Author Share Posted May 25, 2016 Worked on the muscle up today. I use assistance bands to alow me to do more reps with strict form and no kip. Strict muscle ups with purple band. 10, 8, 7, 7, 7, 7, 7, 7, 6, 6, 5 Finished off with some super sets where I do muscle ups until failure and then do straight bar dips on top of the bar until nearing failure and then pullups until almost failure. All in sucession without letting go of the bar. Didn't use rubber bands for this superset but I did allow some modest kipping. 3 muscle ups, 20 bar dips, 10 pullups 3 muscle ups, 17 bar dips, 8 pullups Completely spent after this workout! Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 26, 2016 Author Share Posted May 26, 2016 27/5 Deadlift with an overhand grip 60 kg - 10 100 kg - 6 130 kg - 5 150 kg - 5, 5, 5, 5, 5 100 kg - 10, 10 Push press 50 kg - 6 80 kg - 5, 4 70 kg - 6, 5 Military press 50 kg - 6, 5, 5 High leg lifts 10, 10, 10 reverse flyes on machine 12, 12, 12 rotatorcuf work, external rotation 3 sets. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 26, 2016 Author Share Posted May 26, 2016 Did some heavy stretching when I got home. The picture is from a few weeks ago but you'll get the idea of some of the stretching I'm doing. Heavy focus on stretching hamstrings, hip flexors, back arch, and adductors. 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 27, 2016 Author Share Posted May 27, 2016 Close grip bench 60 kg - 10 90 kg - 5 100 kg - 4, 4, 4, 3 90 kg - 6, 7, 5 80 kg - 8, 8 Dumbellcurls 25 kg - 7 30 kg - 5 25 kg - 6, 7, 6, 5 did some plate pinching inbetween sets for fun. Not optimal equipment since the plates in the gym have no chalk coating on them. Did a few lifts and holds with two 15 kg plates. Did two sets of "around the worlds" with two 15 kg plates. Did 1 rep the first set and two reps the second set. A friend recorded the last set so I might post a video. Or I might wait until I'm stronger and can do the "around the worlds" more efficiently. This was the first pinch session in quite some time so my strength was not peaked. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted May 30, 2016 Author Share Posted May 30, 2016 29/5 LGC thickbar handle 32.5 kg - 10 42.5 kg - 10 57.5 kg - 9, 7 52.5 kg - 14, 11 Steel bending 5.5" grade 5 bolt DU 5.5" grade 8 bolt Also tried an 7" bastard but only kinked it a few degrees before my wrists screamed STOOOP! Ulnar levering with a sledgehammer 3 kg - 10 4 kg - 10 3 kg - 10 armwrestler sidepressure curls 22 kg - 15, 15, 15 Dragon flags best set was 4 regular ones. As I grew tired I did a bunch of easier variations 30/5 Outdoor gym Muscle ups with an assisted band 10, 7, 8 Muscle ups with no assistance 3, 3 muscleup:straightbardips:pullups superset 3:15:10 1:15:5 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 2, 2016 Author Share Posted June 2, 2016 1/6 Outdoor gym. Felt a bit hesitant leading into this workout feeling a bit worn down from previous work. Decided to do it anyway but after a few muscle ups and pullovers I called it quits. It was obvious that the training was doing more harm than good. Better make it a rest day instead. 2/6 Deadlift overhand grip on an olympic bar. 60 kg - 8, 8 100 kg - 5 130 kg - 5 160 kg - 5, 3, 2 130 kg - 10, 10 Push press 70 kg - 5 80 kg - 6 Finished off with some supersets where I did cleans, pushpress and rows without letting go of the bar. 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 5, 2016 Author Share Posted June 5, 2016 3/6 Narrow grip bench 60 kg - 10 80 kg - 6 100 kg - 5, 5, 5, 4, 4 90 kg - 7, 7, 6 Dumbbell curls 25 kg - 6 30 kg - 4, 4 25 kg - 6, 5 Body weight dips - 20, 20, 20 EZ-bar curls. Did 6 pump sets with varying weights 4/6 Outdoor gym Strict muscleups with assistance bands 10, 9 Did a superset where I did 5 muscle ups, 10 straight bar dips, and 10 pullups all without letting go of the bar. Didn't use an assiatance band for the muscle ups so I used modest kipping to get the 5 reps. Finished off the workout with a bunch of sets of australian pullups and free standing handstandwork. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 6, 2016 Author Share Posted June 6, 2016 5 k run in a slow comfortable pace. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 7, 2016 Author Share Posted June 7, 2016 Grippers no set #2 - 8, 8, 7, 7, 6, 7 Leg lifts with added weights on my ankles 20, 20, 20, 20, 20 Side pressure curls (armwrestling) 12kg - 10 22 kg - 15 25 kg - 15, 15, 15, 15 22 kg - 15, 15 Loop sided hammer curls (all the weights on one end) Did a bunch of different sets. Some heavy sets with 27 kg and some easy pump sets with 14 kg. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 9, 2016 Author Share Posted June 9, 2016 Was short of time today and had to rush through quickly with little rest. Deadlift overhandgrip 60 kg - 10 100 kg - 10 120 kg - 5 160 kg - 4 140 kg - 5 120 kg - 7 Push press 50 kg - 10 70 kg - 5, 5 Attempted some human flag work at the end but it went horribly so I quickly retreated home to hide my tears. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 10, 2016 Author Share Posted June 10, 2016 Narrow grip bench 80 kg - 10, 10, 10, 10, 10, 10 Dumbell curls 25 kg - 5 32.5 kg - 3 30 kg - 4 27.5 kg - 5 25 kg - 7, 7 EZ bar curl 4 pump sets Pinched lifted some 15 kg plates inbetween some of the bench sets Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 12, 2016 Author Share Posted June 12, 2016 LGC thickbar handle 32.5 kg - 10 42.5 kg - 10 57.5 kg - 10, 8 52.5 kg - 14, 12 Ulnar levering 6 lbs - 10 8 lbs - 10 10 lbs - 6 Video of the set with 10 lbs 6 lbs - two pump sets Supination/pronation 5 kg - 10, 30, pump set Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 12, 2016 Author Share Posted June 12, 2016 I think I've finally figured out how to top roll. Until now I've never really felt myself utilizing my grip, wrist, or forearm strength but with this technique I got pretty good use of it. I tried it with one of my friends the other day. I've arm wrestled with him a few times before so I know hos strength on the table. I bent back his hand with almost no effort. Actually even hurt him a bit even though I tried to be careful. I need to hook up with the experienced arm wrestlers and see if this works on them aswell. 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 12, 2016 Author Share Posted June 12, 2016 I was out walking my dog this evening. Walked past a soccer goal and decided to do a max rep pullup set. Did 31 of them. Way more than I thought I would do since I haven't done any rep work for awhile. This was no warm up just jump up and pull on a slippery and slightly tilted bar. With proper warmup, chalk, snd a proper bar I might even knock out a couple more. I might have to try this the next time I'm in the gym. Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted June 13, 2016 Share Posted June 13, 2016 (edited) 13 hours ago, David_wigren said: I think I've finally figured out how to top roll. Until now I've never really felt myself utilizing my grip, wrist, or forearm strength but with this technique I got pretty good use of it. I tried it with one of my friends the other day. I've arm wrestled with him a few times before so I know hos strength on the table. I bent back his hand with almost no effort. Actually even hurt him a bit even though I tried to be careful. I need to hook up with the experienced arm wrestlers and see if this works on them aswell. Good! I am by no mean expert armwrestler. Just do it from time to time when I train. But I notice my top roll is better than hook. Edit: I like you had a hard time learning the top roll. Then it came naturally Edited June 13, 2016 by Alawadhi 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 13, 2016 Author Share Posted June 13, 2016 4 hours ago, Alawadhi said: Good! I am by no mean expert armwrestler. Just do it from time to time when I train. But I notice my top roll is better than hook. Edit: I like you had a hard time learning the top roll. Then it came naturally So far the only technique that has worked for me is the high hook. But this style of top rolling feels much stronger. My next contest is next month. If I can get this to work I expect a podium finish in the pro division. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 15, 2016 Author Share Posted June 15, 2016 Monday Did a max set pullups in the gym. Managed 31 again. Did some bottom up kettlebell presses with various weights and reps Barbell rows 50 kg - 5 sets 20 reps. Easy weights, trying to put some blood flow into the rear delts and upper back. Reverse flyes machine. 3 sets 12 reps Tuesday Muscle ups with no bending of the knees 3, 3, 4, 3, 3 A bunch of leg lifting variations on the pullup bar. Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 19, 2016 Author Share Posted June 19, 2016 18/6 Explosive deadlifts 60 kg - 8 90 kg - 6 120 kg - 5, 5, 5, 5, 5 Slow deadlifts 120 kg - 7, 7, 7 Clean and push press 40 kg - 7 70 kg - 5 90 kg - 3, 3, 1 Quote Link to comment Share on other sites More sharing options...
David_wigren Posted June 19, 2016 Author Share Posted June 19, 2016 19/6 Lots of arm wrestling. Focused on training all the styles in different positions. Quote Link to comment Share on other sites More sharing options...
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