Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Mon (10/3)

Barbell Shrugs
(1x8)  135
(1x8)  225
(1x8)  315
(1x5)  405
(1x5)  475
(1x3)  525

Barbell Curls
(1x5)  95
(1x5)  115
(1x3)  135
(1x2)  145

Pull-ups
(2x5)

Band Pushdowns
(2x20)

[Buccos1]

Tue (10/4)

Close-grip Bench Press - 2-board
(1x5)  135
(1x5)  185
(1x5)  225

Barbell Rows
(1x5)  135
(1x5)  185

Reverse Axle Curls
(1x5)  50
(1x5)  60
(1x3)  75
(1x3)  85

Decline KB Pushups
(2x15)

Band Pushdowns
(2x20)

My meet is this Saturday and I'm feeling OK, but definitely not 100%.  For once, my knees seem to be doing OK, going ahead with squats.  Overall, I am planning to get some work in this week and stay fresh.  (Yesterday, I probably should have not done my top set on shrugs.)

I'm competing in the Mens Open and Masters division for 198lbs.  There are 10 guys in my division, including the top guy in Canada, who is a beast!  The meet is 100% raw ... including no knee wraps or sleeves.

My goals for the comp:

Squat - 365
Bench - 330-335
Deadlift - 505

Total - 1200

[Buccos1]

Wed (10/5)

1" V-bar
(1x1)  145
(1x1)  175
(1x1)  200

Secret Weapon
(3x1)  50 - 5 sec.
(2x1)  60 - 5 sec.

Blob 35 - Holds
(2x1)  5 sec.

Tips Tester - 1 hand
(1x1)  50
(1x1)  75
(1x1)  85
(1x1)  95
(1x1)  105
(1x1)  115
(1x1)  125

DU - IMPs
Yellow Nail
1/4 x 6.75" Grade 5

DU - BBW
1/4 x 7" Grade 8

My TT came from BSS and I just had to try it.  (I wasn't planning on doing anything else other than light grippers today.)  It's a cool piece of equipment ... definitely a little awkward with the grip, but should be a lot of fun messing around with it.  My first hit on the grade 8 went to 10-15 degrees and I lost the wraps a little bit and had to rewrap it.  All-in-all, I ended up rewrapping it twice, before I was able to finish it.

[Buccos1]

Sat (10/8)

100% Raw World Powerlifting Championships 
Erie Convention Center 
Erie, Pa

Squat
325 - good 
350 - good
370 - good

Bench Press
300 - good
315 - good
320 - miss

Deadlift
465 - good
500 - good
520 - miss

Total - 1185
198lb. Men's Open and Master's

 
I left work on Friday and drove up to the meet site, for weigh-ins.  I knew it was going to be close and ended up weighing exactly 198.  The drive up was a little close, as if I would have hit any traffic, I would have missed weigh-ins and been in trouble, as I was restricting food and water and felt pretty weak.  It would have been tough doing a morning weigh-in.

The hotel was nice, but the bed stunk.  I think I fell asleep around 3 a.m. and slept pretty spotty after that.  I ended up pounding a lot of coffee to get going in the morning.  After one withdrawal, I think there was 9 guys in my weight class, which was pretty cool, as most bigger "World" meets I've been to has barely had competition with all of the divisions.  There were a lot of strong lifters too.  The top guy in my class ended up squatting close to 550 raw (no wraps/sleeves).

I have two messed-up knees and really can't predict how they will react to "raw" squats.  But in training the past few months, I think things have improved overall with the instability.  It is just that I can't go as heavy as I would like.  I opened really conservatively at 325, which felt way too light.  I bumped up to 350 for my second attempt and the same ... it felt like an easy 315.  Seeing in training, the heaviest I've gone raw without wraps was 385 and it was a little high, I called for 370 for my last attempt thinking it'd be a grinder.  It turned out to be a solid (not very hard) attempt.  The way things went, I would have been good for 385, maybe close to 400.  

Moving onto bench, I opened at 303.  This ended up feeling heavier than I thought it would, despite getting a great hand-off.  A few months back, I injured my shoulder doing overhead presses.  This hasn't directly affected my bench, but has taken away some of my explosiveness off the chest, after a pause.  The pause at the meet was a little longer than I had been doing in training.  So, factoring this in, I took 315 for my second attempt and managed a decent lift, but it too felt "heavy."  I attempted 320 for my third, and ended up getting it up (after a fight), but my but came up a little, and I got red-lighted.

Going into deadlifts, I was neck-and-neck with a lifter from Ireland, who had a similar pull to me.  (At the moment, we were both in line for 3rd place in the Open.)  I was starting to feel the lack-of-sleep and was second-guessing my opener of 365, but decided to stick with it.  The attempt was OK, but way slower than in training.  Thinking I might have one good attempt left, I wanted to get a 500 raw pull, so called for 501.5.  This attempt was tough, but went up.  I knew it took a lot out of me, but called for 520, so I could get a 1200 total.  (The numbers at the meet were in kilograms, so my numbers might be 1-2lbs. off.)  I almost passed on the attempt, but went up after getting amped up a little.  There was nothing left though, and it barely broke the floor.  The other guy took the same attempt and ended up just passing me for total and 3rd place.

All-in-all, it was a great meet.  I was not close to 100%, but overall, didn't feel too bad.  I regret not having gone a little heavier on squat and think I might have been able to get that 520 pull if I would have gone for it on my 2nd attempt.  It was pretty cool seeing all of the lifters and teams from other countries.  Definitely a fun experience and atmosphere!  

 

[Buccos1]

Here are my second attempts:

315 Bench

 

501.5 Deadlift

 

[Buccos1]

Mon (10/10)

Grippers - MMS
(1x5)  #1
(1x3)  GHP4 - 94
(1x1)  #2 - 114
(1x1)  GHP6 - 128
(2x0)  Grand Master - 140

Negatives - 10 sec.
(2x1)  #2 - 114

Axle Reverse Curls
(1x8)  40
(1x8)  60
(1x5)  70

Tips Tester
(1x1)  50
(1x1)  85
(1x1)  110
(1x0)  135
(1x1)  130

Stub
(1x1)  30
(1x0)  35

Blob 35 - Holds
(2x1)  5 sec.

 

The Grand Master attempts were both about 3-5 mm from closing.  Not great, but better than some of my attempts a few months back on it.

[Buccos1]

Tue (10/11)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x2)  215
(1x1)  245
(1x1)  285
(1x1)  300

Close-grip Bench Press - 2 board
(1x3)  225
(1x2)  250
(1x1)  275

Pull Ups
(1x10)
(1x5)

[Buccos1]

Thur (10/13)

Grippers - MMS
(1x5)  Trainer
(1x5)  #1.5
(1x1)  Master - 106
(1x1)  #2 - 114
(1x1)  RB210 - 120
(1x1)  RB280N - 133
(1x0)  Grand Master - 140

DO - IMPs
1/4 x 7" CRS
1/4 x 7" Square
Red Nail

2" V-bar
(1x1)  65
(1x1)  110
(1x1)  155
(1x1)  180
(1x0)  205

Tips Tester
(1x1)  75
(1x1)  100
(1x1)  120

Axle Reverse Curls
(1x8)  40
(1x8)  60

Blob 35 - Holds
(2x1)  5 sec.

[Buccos1]

Fri (10/14)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350
(1x1)  375

Barbell Curls
(1x5)  95
(1x5)  115
(1x3)  135
(1x2)  150

Might have had a chance at a third rep on the 150 curl, but it probably would have been sloppy, with a lot of lean.

[Buccos1]

Mon (10/17)

Grippers - MMS
(1x5)  Trainer
(1x3)  HG200 - 95
(1x1)  #2 - 102
(1x1)  #2 - 114
(1x1)  RB210 - 120
(1x1)  #2.5 - 131
(1x?)  RB280N - 136

DU - IMPs
1/4 x 7" CRS
18/64 x 7" CRS

DU - BBW
1/4 x 6.5" Grade 8 - 30 deg,

Reverse Axle Curls
(1x10)  40
(1x10)  60
(1x5)  70

Ironmind Hub 
(1x1)  40
(1x1)  50
(1x1)  60

Finger Walks - F/B
(1x1)  8

I think I got the 136lb. 280N, but can't be totally sure.  If it was a good close, it would have just touched, not clicked.  I've gotten this gripper before, but it's tough for me (close to a max).  The Grade 8 stopped me at 30 degrees today.  Just didn't have anything left ... hit it a few more times too.

[Buccos1]

Tue (10/18)

Bench Press
(2x5)  135
(1x3)  185
(1x3)  225
(1x2)  265
(1x2)  295
(1x1)  305
(1x1)  315

Close-grip Bench Press - 2-board
(1x3)  225
(1x3)  250

Barbell Shrugs
(1x5)  225
(1x5)  315
(1x5)  405

Pull Ups
(2x5)

Band Pushdowns
(2x20)

[Buccos1]

Thur (10/20)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  440
(1x1)  475

Barbell Rows
(1x8)  135
(1x8)  185
(1x5)  205

[Buccos1]

Sat (10/22)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350
(1x1)  375
(1x0)  385
(1x1)  385

Grippers - MMS
(1x5)  Trainer
(1x3)  HG200 - 95
(1x1)  Master - 106
(1x1)  GHP5 - 111
(1x1)  RB210 - 120
(1x1)  Super Master - 132
(1x1)  #3 - 139
(1x0)  #3 - 139

I used my spongy, weak, 2 meter wraps today on the 375 squat, and it felt OK.  But I wrapped-up in tighter 2.5 meter wraps for 385 and it totally threw me off balance and I missed it pretty bad.  I re-wrapped in my old 2 meters and ended up getting the same weight.  I have never been big on tight or heavy wraps, but have used them in a suit or briefs with no problem (with a wider stance).  But, raw, not too much.  I think for the foreseeable future, I'm going to stick with the junky 2 meter wraps, and try to get more explosive with them.  (With these wraps, you can crank them tight and still be able to walk around for awhile without too much discomfort ... not too different from Ace wraps.)

[EricMilfeld]

Very fine lifting at your meet, Carl!

[Buccos1]

Thanks Eric!

[Buccos1]

Mon (10/24)

DO - IMPs
Yellow Nail
1/4 x 7" Square
Red Nail

Secret Weapon
(1x1)  50 - 5 sec.
(1x1)  60 - 5 sec.
(1x1)  70 - 4 sec.

Negatives
(3x1)  Grand Master - 154

Tips Tester - 1 Hand
(1x1)  50
(1x1)  95
(1x1)  115
(1x1)  120
(2x0)  130

Axle Curls
(1x5)  70
(1x5)  90
(1x5)  110

Ironmind Hub
(1x1)  40
(1x1)  50
(1x1)  60
(1x0)  65

Finger Walk - F/B
(2x1)  10

2 25s Pinch
(2x1) -- 5 sec. Hold

[Buccos1]

Wed (10/26)

Deadlifts
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  405
(1x1)  445
(1x1)  475

[Buccos1]

Sat (10/29)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  340
(1x1)  365
(1x1)  385

Grippers - MMS
(1x3)  Trainer
(1x1)  HG200 - 95
(1x1)  Master - 106
(1x1)  #2 - 114
(1x1)  GHP6 - 128
(1x1)  #3 - 139
(1x0)  #3 - 139

 

[Buccos1]

Sun (10/30)

Grippers - MMS
(1x10)  Trainer
(1x10)  HG200 - 95
(1x10)  GHP5 - 111
(1x10)  #2 - 114

Secret Weapon
(1x1)  50 - 10 sec.
(1x1)  60 - 5 sec.
(1x1)  70 - 3 sec.
(1x1)  80 - 2 sec.

DU - IMPs
1/4 x 7" CRS
1/4 x 6.5" Grade 5

DU - BBW
1/4 x 6.75" Grade 8

Tips Tester - 1 Hand
(1x1)  95
(1x1)  120

Ironmind Hub
(1x1)  45
(1x1)  50
(1x1)  60

Axle Curls
(1x5)  90
(1x5)  110

Finger Walks - F/B
(2x1)  10

 

I had some extra time today, so ended up getting some good work in.  The double-underhand Grade 8 was tough!  Ripped some skin off of my palm.  Both sets of 10 with the Master and #2 were pretty close to a max.

[Buccos1]

Mon (10/31)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x2)  255
(1x2)  285
(1x1)  305

Neutral-grip Overhead Presses
(1x5)  70
(1x5)  90
(1x5)  100

Barbell Shrugs
(1x5)  225
(1x5)  315
(1x5)  405

The overhead presses felt OK ... a little pain, but not like before.  I will keep trying to work these back in to the routine, but won't push things too much.  Neutral grip seems to be a little better than straight bar.

[Buccos1]

Tue (11/1)

Grippers - MMS
(1x10)  #1
(1x10)  HG200 - 95
(1x10)  Master - 106
(1x10)  #2 - 114

DO - IMPs
Yellow Nail
1/4 x 6.5" Grade 5
Red Nail

2-hand Pinch (Flask)
(1x1)  95
(1x1)  120
(1x1)  135
(1x0)  150

[Buccos1]

Wed (11/2)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  445
(1x1)  485

[Buccos1]

Fri (11/4)

Close-grip Bench Press - 3-board
(1x5)  135
(1x3)  185
(1x3)  225
(1x2)  265
(1x1)  295

Bench Press
(1x17)  225

Neutral-grip Standing Press
(1x5)  60
(1x5)  90
(1x3)  110

Barbell Curls
(1x5)  95
(1x5)  115
(1x3)  125
(1x4)  135

Pull Ups
(2x5)

Band Pushdowns
(1xF)

I did the standing presses with the football bar, and they felt OK.  I am still feeling some discomfort in my shoulder-area, but nothing like a month ago.  I will slowly start to work these back in, with the neutral grip.  And maybe some light stuff with the axle, and play-it-by-ear.

[Buccos1]

Sat (11/5)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  345
(1x1)  370
(1x1)  390

Raw squats felt pretty good today.  The top two sets were done with loose wraps.

[Buccos1]

Sun (11/6)

DU - IMPs
1/4 x 7" CRS
Blue Nail
1/4 x 6.5" Grade 5
18/64 x 7" CRS

Ironmind Hub
(1x1)  50
(1x1)  55
(1x1)  60
(1x1)  62.5

2-hand Flask Pinch
(1x1)  95
(1x1)  120
(1x0)  140
(1x1)  135

2" V-Bar
(1x1)  110
(1x1)  155
(1x1)  180
(1x1)  190

Reverse Axle Curls
(1x8)  40
(1x5)  60
(1x5)  70

Blob 35
(3x1)

Blob 37.5
(2x0)
(1x1)

2 25s Pinch - Holds
(2x1)  5 sec.

Today was the first time I got a 37.5lb. Blob up (Fatman from Nate).  I have made over a dozen real attempts at it, and have, at best, gotten a small hover.  But today, I was able to break the ground and almost hold it for a few seconds at lockout.  The 18/64 x 7" DU bend was fast.