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Post by Mat Helmer on Apr 2, 2007 16:22:33 GMT -5
NOTE: When my wrist is back to 100%, I am going to adjust my training slightly, to better suit AW. My current PL and grip routines are not translating very well to AW. Strong is strong but there are some specific things that I have noticed I need more work on.
1) SIDEPRESSURE – isometric (on either side of a partition wall or door frame) and heavy one-arm pulley with strap. 2) HOLDS – hammer curl, concentration curl, pulldowns and rows (on last rep of last set, hold until gut-busting failure). 3) WRIST – heavy dumbell wrist curls (regular and 3” handle). 4) BENT WRIST – may perform some of my pulldowns and rows with wrists at 90*. 5) SLEDGEHAMMER – side-to-side rotations, along with the regular front levers.
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Post by Curtis "Smash" Klashinsky on Apr 2, 2007 16:38:48 GMT -5
NOTE: When my wrist is back to 100%, I am going to adjust my training slightly, to better suit AW. My current PL and grip routines are not translating very well to AW. Strong is strong but there are some specific things that I have noticed I need more work on.
1) SIDEPRESSURE – isometric (on either side of a partition wall or door frame) and heavy one-arm pulley with strap. 2) HOLDS – hammer curl, concentration curl, pulldowns and rows (on last rep of last set, hold until gut-busting failure). 3) WRIST – heavy dumbell wrist curls (regular and 3” handle). 4) BENT WRIST – may perform some of my pulldowns and rows with wrists at 90*. 5) SLEDGEHAMMER – side-to-side rotations, along with the regular front levers.
Looks like a master plan to dominate at armwrestling
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Post by Mat Helmer on Apr 2, 2007 20:10:11 GMT -5
NOTE: When my wrist is back to 100%, I am going to adjust my training slightly, to better suit AW. My current PL and grip routines are not translating very well to AW. Strong is strong but there are some specific things that I have noticed I need more work on.
1) SIDEPRESSURE – isometric (on either side of a partition wall or door frame) and heavy one-arm pulley with strap. 2) HOLDS – hammer curl, concentration curl, pulldowns and rows (on last rep of last set, hold until gut-busting failure). 3) WRIST – heavy dumbell wrist curls (regular and 3” handle). 4) BENT WRIST – may perform some of my pulldowns and rows with wrists at 90*. 5) SLEDGEHAMMER – side-to-side rotations, along with the regular front levers.
Looks like a master plan to dominate at armwrestling Yep. Lookout. ;D I've had 2 practices now (one good and one semi-injured) and it gave me a chance to feel how my body is reacting to the AW and what spots are most weak and/or sore.
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Post by Mat Helmer on Apr 6, 2007 11:53:24 GMT -5
THU 05 APR 07 Back day today.Front Lat Pulldowns (Medium Parallel Grip)5 sets of 3 reps @ 320 pounds. **Rest was 2 minutes between sets.**Front Lat Pulldowns (Narrow Parallel Grip)5 sets of 3 reps @ 320 pounds. **Rest was 2 minutes between sets.**Bone in right wrist still sore, so I couldn’t do anything other than parallel grip.
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Post by Mat Helmer on Apr 7, 2007 20:19:15 GMT -5
SAT 07 APR 07 Triceps day today. Reverse Grip Bench Press Lockouts (Straight Barbell)1 sets of 3 reps @ 120 pounds. 1 sets of 3 reps @ 220 pounds. 1 sets of 3 reps @ 270 pounds. 5 sets of 3 reps @ 320 pounds. **Kind of weird but it felt good to finally press something. This is the only position that my wrist didn’t hurt too much. Elbows at 90* to full lockout. Free weight, 2 minute rest in between each set.**Triceps Pushdowns (Narrow Grip Lat-Machine)1 sets of 3 reps @ 120 pounds. 1 sets of 3 reps @ 130 pounds. 1 sets of 3 reps @ 140 pounds. 1 sets of 3 reps @ 150 pounds. 5 sets of 3 reps @ 160 pounds. **Right wrist still sore, so I started out low. 2 minute rest between sets.**
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Post by Curtis "Smash" Klashinsky on Apr 9, 2007 22:21:33 GMT -5
That's some good weight with EXTREAMLY low reps. I can honestly say that I personally have never trained that way. But I CAN see how it would be beneficial for power.
Stay Strong Mathew.
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Post by Mat Helmer on Apr 10, 2007 0:13:34 GMT -5
That's some good weight with EXTREAMLY low reps. I can honestly say that I personally have never trained that way. But I CAN see how it would be beneficial for power. Stay Strong Mathew. Thanks, Curtis. I cannot wait, until my wrist and elbow are better! I really want to push myself but I have to hold back.
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Post by Mat Helmer on Apr 10, 2007 0:16:29 GMT -5
MON 09 APR 07 Biceps day today.Standing Reverse EZ-Curl1 sets of 5 reps @ 120 pounds. 1 sets of 5 reps @ 140 pounds. 5 sets of 5 reps @ 160 pounds. **Rest was 2.5 minutes between sets.**One Arm Cable Concentration Curl5 sets of 5 reps @ 110 pounds. **Lat tower (1:1 pulley ratio), laying on back, curl to face. Rest was 2.5 minutes between sets.** Underside of right wrist and outer elbow still sore.
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Post by John Milne on Apr 10, 2007 20:00:01 GMT -5
Sore?
Have you seen a sports therapist? It was the best thing I ever did for armwrestling. It could be a problem easily fixed and you may be able to return to going full blast sooner than later.
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Post by Mat Helmer on Apr 10, 2007 23:32:26 GMT -5
Sore? Have you seen a sports therapist? It was the best thing I ever did for armwrestling. It could be a problem easily fixed and you may be able to return to going full blast sooner than later. No I haven't yet. It is getting slightly better every day, but it is frustrating!!! I have weaknesses in my AW strength, that I want to strengthen and really go insane with the weights and table time. Gotta hold back...
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