|
Post by Curtis "Smash" Klashinsky on Mar 25, 2007 18:31:46 GMT -5
Lay one handle flat on a table and hold it there with my left hand. Grab the other handle and make the handles touch using side pressure. Beauty, Thanks Ryan.
|
|
|
Post by Mat Helmer on Mar 25, 2007 19:11:59 GMT -5
SUNDAY - March 25 -- All weights in lbs unless otherwise stated. HAMMER CURL BAR 140 x 5 140 x 3 EZ REVERSE CURLS 125 x 8 125 x 8 BRACH RACK 40 R x 15, L x 15 40 R x 12, L x 12 PULLEY TABLE (towel over knuckle, supeset with a variation) 20 R x 6-6 20 R x 4-4 SIDE PRESSURE Crusher R x 30 Crusher R x 17 FINGER BLASTER 75KG R x 26, L x 26 75KG R x 22, L x 22 75KG R x 18, L x 18 ROLLING THUNDER WRIST CURL 100 R x 20 100 R x 16 100 R x 11 RT REVERSE CURLS (superset with regular wrist curls) 30 R x 5-25 30 R x 5-25 BLOCK PINCH (hold for time in seconds) 30 R x 25, L x 35 30 R x 30, L x 35 HUB PINCH (hold for time in seconds) 15 R x 28, L x 35 15 R x 30, L x 35 WRIST HAMMER (superset levering up with pronation) 10 R x 25-25 10 R x 8-8 Perry was here today and went set for set with me with slightly reduced weight but was still pretty impressive on a lot of these movements. He actually did more than I did as his left is healthy and he was able to do all the movements with both arms. We pulled about 20 right handed matches after training. For each match I let Perry hit into my arm (some hook, some top) with me loading and trying to stop it... then pulling him back if I was able. Good training day that lasted 2.5 hours. Iced my right arm immediately after training. That's insane training!
|
|
|
Post by austinslater on Mar 25, 2007 22:48:12 GMT -5
Ryan,
On the brach rack how much of the 40 pounds is front loaded(out in front of your hand to hit the wrist harder) and also are you doing partial hammer curls with the wrist kept locked? Ive been doing the brack rack seated with a static wrist and small range of motion hammer curls, seems to hit the wrist and brach muscles hard. Impressive workout!
|
|
|
Post by Mr. Espey on Mar 26, 2007 0:05:29 GMT -5
30 of the 40lbs are in front, 10 on top. I do these full range with the wrist locked.
|
|
|
Post by austinslater on Mar 26, 2007 0:20:56 GMT -5
Thanks Ryan. Impressive numbers. Ill give the full range of motion hammer curl with wrist locked.
|
|
|
Post by Mr. Espey on Mar 29, 2007 17:44:38 GMT -5
THURSDAY - March 29 -- Biceps & Back All weights in lbs unless otherwise stated.
PREACHER CURLS (EZ CURL BAR) 165 x 8 165 x 7 165 x 6
STANDING BARBELL CURL 155 x 4 155 x 3 155 x 2
NARROW BARBELL CURL 115 x 8 115 x 7 115 x 6
STANDING BARBELL CURL (wide) Superset 115 x 5, 65 x 5, 25 x 5 Superset 115 x 3, 65 x 3, 25 x 5
Very little rest between sets.
THE RETURN OF THE DEADLIFT -- As part of my back routine I started deadlifting again after not doing this lift since August of 2004 when I retired from Strongman. Without straining myself or going anywhere near failure here is what I did...
225 x 8 225 x 8 315 x 4 405 x 2 405 x 2
I felt like I could have pulled over 500 easily but did not want to push it. I used a Valeo belt and straps for the last 2 sets. I finished my back routing with some barbell rows and shrugs.
|
|
|
Post by Curtis "Smash" Klashinsky on Mar 29, 2007 18:01:08 GMT -5
" Without straining myself or going anywhere near failure here is what I did..."
DEAR....LORD!!!!
I though my deadlift numbers were pretty decent but these......Without straining yourself. Glad you do most of your pulling in Manitoba. JEEEESH.
Great workout Ryan.
|
|
|
Post by Mr. Espey on Mar 29, 2007 20:56:25 GMT -5
I can't believe how good it felt... but then maybe I will not be able to get out of bed tomorrow.
If all goes well I will be back over 500 in 3 weeks... although it is not a huge priority for me.
|
|
|
Post by Curtis "Smash" Klashinsky on Mar 29, 2007 21:38:45 GMT -5
Do you rotate the way you have you hands facing or do you rotate wich palm is facing you and wich palm is pointing away from you?
Myself, I always had my right palm facing me and my left palm away from me. Rotating just felt wrong.
|
|
|
Post by Mr. Espey on Mar 29, 2007 22:17:13 GMT -5
Left away, right facing. I used to do just the opposite but my left wrist is under more strain with it is pronated so I switched today.
|
|