Workout split

[austinslater]

What is everyones workout split looking like? Mine has looked like this:

monday-supination focus, grip/wrist
wednesday- hammer/reverse focus, grip/wrist
friday or saturday armwrestling practice

I also do pullups on monday. I hit the rest of my body as well but this is whats armwrestling related. I know Ryan talked about cutting his frequency back to 1xwk for grip/wrist. I think the reason Im able to get by is because we dont pull every wk. Looking forward to seeing what guys like Ryan, Kehler, Luke etc are doing as of late.

Austin

[Brian Kehler]

I'm still working with a modified conjugate method template.

I train everything 2x per week

day 1 max effort chest
day 2 max effort back (deadlifts and deadlift assist - front squats etc)
day 3 dynamic chest
day 4 dynamic back (rowing movements)

Of course it's a movement split so on day 1 and 2 i train triceps and biceps as well. On day 3 and 4, I use higher volume and don't train accessory groups. It's on these days that I choose to do my grip training and each week I will choose one exercise and max out on it.

I take 72 hours between day 1 and 3, and between 2 and 4... so that works out to training everything twice in 6 days - and i rotate it accordingly... i have no set days of the week.

Supplements I'm currently taking: Whey, joint support, EFA's, ECA, glutamine, B-complex, a MV, and sometimes tribulus.

I also use dextrose and maltodextrin to assist with insulin/blood sugar response.

This is what i've been doing for a while now... and it's workinig for me. We haven't been practicing regularily lately but will be starting again soon. And practice will just substitute one of my back days.

[Curtis "Smash" Klashinsky]

I train Twice per week and I will train everything both times
Workout 1 = Top out at a moderate amound of weight
Workout 2 = little longer workout due to the longer Warmup and I go as heavy as I can on this workout

-I do wrist rolls using my 3" PVC tube withe the rope on it that I roll up and then down again standing on a weight bench.
- 4 sets

- i do use a pulley system I have rigged to the roof with a 3" piece of PVC at one end and weights on the other and I pull from and armwrestling table.
- 7 sets (each arm)

- I do seated wrist curls using dumbells
- 4 sets each arm

- I now do my NEW exercise (Thanks RYAN) Towel over the knuckls rolls and I will do 4 sets Pr. Arm.

- I like to finish off my workout with a 2-3 sets of the heavy grippers. Warm up with some 75 pound ones and work up to my 200 Lb ones.

The days I train I base on how my muscles and tendons all feel.

I am on very few supplements right now.

- Joint supplements (like Glucosamine)
- Multi Vitamin
- 7 good meals a day
- I will probably go back to using Creatine. I think it will really help with my armwrestling training.

[rheidebrecht]

I have a morning workout and an evening workout:

morning - one set each of wrist curls, sledgehammer lift, partial dumb-bell curls and pushups.

evening - anywhere from 7-12 sets of wrist curls or sledgehammer lift, or sometimes both, one set of partial dumb-bell curls, and one set of dumb-bell shoulder presses.

Pushups, partial curls, and shoulder presses are done to within a rep or two of failure. In the morning, the wrist exercises are done to failure. In the evening, I use about 70% of my max on these excercises and do sets of 7-15 reps, going for lots of volume. These two workouts are done Monday to Friday, then we armwrestle on Saturday and take Sunday off. I believe that if you work up to it gradually, and don't push too hard all the time, you can get in a lot of volume without overtraining, especially with the forearms. After being on this routine for a while I also found that I recover much quicker after practice or a tournament.

[lukereimer]

Austin,

Been meaning to post in this thread from the beginning. Finally got the chance this morning, but my connection timed out and I lost the submission. I'll try again when I get another chance. Keep training!

[austinslater]

Luke,
Luke,

Looking forward to how your training has evolved since the last time we talked. Hopefully we can meet up at another tournament and pull afterwards. Talk to you soon!

Austin

[lukereimer]

Austin,

After reading some of the other contributions to this thread, I'm almost ashamed to reveal how little I've been doing lately.

I'm only doing five strength exercises regularly now: armcurls (biceps and hammer), wristcurls (plate), pull-ups (pronated, flat-fingered), pushups (mostly palms, occassionally fingertips), and sledgehammer levering (mainly to front and to rear). I haven't been able to find room for anything else lately.

The exercises with free-weight I try to do about 2 or 3 times a week, just one set to failure. The exercises with bodyweight, more frequently. I'm trying to hit the pushups about four days a week (2 days on, 1 off, 2 on, 2 off), just one long set on my palms, and sometimes one or two short sets on my fingertips (my fingers tire long before my arms!). I rarely go quite to absolute failure with the pushups, even on the long sets (my best is 220 reps).

In pullups I'm doing sets of 25 partials. I try to do at least one set every day, with just one day off. Whenever it's tough to get 25, I stop after one set. Other days I may do 2 or 3 or more sets. Once every week or so, before the day off, I try to do as many sets as I can (best is 8 so far, with long rest intervals).

I haven't been lifting heavy in ages. My lowest reps are in the hammer curls (16-20). For biceps I'm going around 50-60 reps, and wrists 40-50 lately. I keep meaning to periodize into heavier lifting, but can't quite tear myself away from repping out with the lighter stuff. I know there are pros and cons. I don't feel as snappy in competition, but my arms are so resistant to "pump" now that I've nearly forgotten what it feels like.

Back in the spring and early summer I was also rock-climbing once or twice a week (a great finger workout, especially if you keep going until your fingers peel right off the holds). More lately I've been busy with yardwork, have been chopping a few trees down (beetle kill) and setting some fence posts (digging and tamping the holes) on my days off work. It actually feels quite therapeutic.

Don't ask about my table time! I haven't been pulling much this spring and summer, maybe only once a month. Seems like we're always tapering for events now (or my training partners are). That’s fine, though… I have all winter to torture my arms. In the summer I like them fresher.

Good thread, Austin! And Mr. Heidebrecht, that's some very impressive volume you've adapted yourself to! I'm guessing your rests between sets are pretty long? Do you taper much before competition?

[austinslater]

Luke,

Great post buddy. What are you up to on the plate wrist curls? Still doing them on the inside of the leg to give a 45 degree angle or so? I think this is an exercise that is under utilized for sure. Wrist strength feel pretty good after specializing on this movement? Thanks again for your post!

Austin

[rheidebrecht]

Luke,

Volume? You can do more pushups in one set than I do in a week!

I don't really rest much between sets, I do a set right hand, then left hand, back and forth. After 3 or 4 times through like that, I'll rest for a couple minutes and then start up again. Keep in mind, I'm by no means maxxing out on these sets, just trying to work in a lot of lighter reps.

I don't reduce the weights or sets/reps before a tournament, I'll just take a few days off after my last workout. If it's a big tournament, my last workout will be 7 days out. For a small tournament, I may even get a workout in the day before. Once you get used to the higher volume, you never really feel too sore or beat up, so it's not bad.

Rick

[Mr. Espey]

Here is mine... keep in mind that I have to schedule training around shift work which I work opposite shifts as my wife, and parenting. This means I always either do my workouts late at night when Brook has gone to bed (just finished one) or on my wife's day's off. This is a little tiring but I think I have come up with a winning split that works for me.

Without too much detail...

Monday: Chest, Shoulders, Triceps

Wednesday: Back & Biceps

Friday: Backpressure for armwrestling

Saturday or Sunday: Hands & Wrist which may also include table time.

My workouts are very heavy & intense and it usually takes me at least 2 days to not feel some soreness in the bodypart I trained. Also with less frequency I do not miss workouts anymore. My diet is strict and has aided greatly in my recovery and strength gains.

In August I will be doing 2 cardio days per week to build up a little stamina for Nationals.

Changes... this is all about armwrestling now. There are no leg workouts or event training for strongman and no brutal grappling and striking sessions for MMA.