3, take it or leave it.
As long as they rich and generous. Are you serious considering buying things? I certainly blew a hole in my bank account but being able to continue to lift has formed part of my overall routine to live me best life. I can study harder when I have the training as well
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Still house hunting, but high probability once I move that Ill get a home set-up. Just a matter of time though it does depend on the type of house we end up getting. If there is a garage though it’s mine and Ill be getting a gym ASAP.
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Quarantine workout 76
Bulgarian ring dip
Bw x 10 x 4
L-sit ring chin-up
Bw x 10
BW x 9 x 3
Front lever - advanced tuck
Bw x 8s x 3
Back lever - full
Bw x 8s x 3
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So been doing sessions, but such random exercises it’s not really worth logging. Various movements with bands, rings and kettle bells but changing them session by session basically just YOLO lifting. Only a couple weeks until gyms open again I think
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Sheiko Gold Workout 30
High bar squat
115 x 5
137.5 x 5
160 x 5
160 x 5
160 x 5
Classic post lay off crippling hamstring cramps after the first set. Powered through 3 of the 5 prescribed sets.
One arm chin-up - negatives only
BW x 5 x 3
Close grip bench press
90 x 3
110 x 3
127.5 x 2 x 4
One-arm DB shoulder press
30 x 8 x 4
Reverse hyperextension
Bw x 20 x 4
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So armwrestling looks like a pretty cool sport. Might try that instead of powerlifting.
Time to focus 90% on arms.
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*finger wrist and arms
Including everything from the shoulder down as ‘arms’ but yea agreed
Sheiko Gold Workout 31
Painful session, still got mega Doms from squats on Wednesday.
Narrow stance Sumo
155 x 3
185 x 3 x 4
Bench press
100 x 5
120 x 5 x 5
One arm DB preacher curl
22 x 10
32 x 8
34 x 8
38 x 8 x 2
Gyms open again?
Yes! Finally opened again middle of last week. A lot rustier than I expected to be after only 4 weeks off
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Sheiko Gold Workout 32
Pause bench press - 2s
120 x 2 x 2
135 x1 x 3
High bar squat - slow down, fast up
140 x 3
160 x 3 x 3
Pronators
10 x 20
15 x 15
20 x 10 x 3
Risers
10 x 20
15 x 15
20 x 10 x 3
Pull-ups - cup grip
Bw x 10 x 2
Reverse hyperextension
Bw x 20 x 3
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Sheiko Gold Workout 33
Sumo deadlift
185 x 3
215.x 3
250 x 2
250 x 2
250 x 2
Overhead press
75 x 4
75 x 4
80 x 4
80 x 4
Pronators
20 x 10
22.5 x 10
22.5 x 8
Risers
20 x 10
22.5 x 10
22.5 x 10
Wrist curls
32 x 10 x 3
Top half DB curls
32 x 10 x 3
Weird pain in my collarbone doing bench recently, worse today so called it after a couple warm-ups. Overhead doesn’t hurt it so I guess I’m working on that for a while.
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How’s the arm wrasslin training going? Muscular overlap wise it’s not too bad to pair with powerlifting. Time spent, joint impact wise maybe more interference
Definitely right with the overlap, I’m doing most of the wrist work between sets of my main lifts. I think the only thing I need to figure into workout structure is not doing wrist curling motions before deadlift so not particularly hard to schedule.
Good fun so far but just working on some basics to get my sport specific GPP up some.
You using cables, martial arts belt or something else for your arm wrestling stuff? I find the belt really useful for a lot like putting it in the right way will challenge radial deviation that’s hard for other tools to replicate. Cables good for tension where using gravity alone be lacking like at the top of a barbell curl
Yea Im using the belt for most of it, as you say pretty ideal for creating that rotational torque, as well as micro loading.
Im thinking the belt attached to a seated row cable would give some pretty specific training responses too, but haven’t tried it yet
Ye belt +/- a multi spinner and other attachments with an adjustable height cable stack with a table or something to mimic an arm wrestling table would be pretty specific training.
Any joint strain or niggles so far?
Haha yea thats getting super specific, im just looking at what I can replicate in the gym atm tbh, so the seated row machine setup looks closest.
Not too bad really, I went a bit ham on partial concentration curls with an inside elbow on day one and definitely pinched a nerve in my left elbow or something, because my whole arm was in burning agony for about 24 hours. Pa was brutal but completely went away after that and no reoccurrence since, so just working up more slowly and being careful when im externally rotated like that.
you seem to have a lot of AW knowledge? Something youve dabbled with in the past, or just part of your plethora of strength knowledge?