Jump to content

Donati's Log Of Steel Bending, Grip And Powerlifting


Buccos1

Recommended Posts

Tue (11/3)

Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x1) 245

(1x1) 275

(1x1) 315

Wide-grip Bench Press/Dead Bench Press (SS)

(1x2)/(1x2) 225

(1x2)/(1x2) 250

Band Pushdowns

(to 50) Light Band

Grippers - 25mm Block

(1x5) Trainer

(1x3) #1

(1x3) HG 200 - 95

(1x3) #2 - 107

(1x1) Super Master - 126

Grippers - MMS

(1x18) #2 - 107

The 126lb. Super Master (25mm set) was a PR, I think. It wasn't an easy close, but was controlled the entire way. Right after this, I tried my 280N (136lb.) for a MMS rep, but was having trouble with the set, so junked it. Right after that, I grabbed my #2 and got 18 reps with it. The first fifteen were fast and solid. I had to re-set twice to get to 18 though.

Link to comment
Share on other sites

I don't understand how your high end is only 30# more than a gripper you rep 18 times?

I have no idea! Before I started RRBT, my best with the #2 (107) was probably 10-12 reps and my 1RM was 132lbs. Now, I could probably get 20 reps with the #2 (107) and my 1RM is 136-137.

These are reps opening to about 25-30mm after each close. Throughout RRBT, I felt stronger as it went on. I have never really focused on reps, but think my strength might be enhanced by higher-rep stuff. Not sure though?

Link to comment
Share on other sites

Wed (11/4)

Sumo Deadlift

(1x3) 135

(1x2) 225

(1x1) 315

add briefs

(1x1) 405

(1x1) 440

(1x1) 475

Axle Curls

(1x5) 85

(1x5) 95

(1x5) 105

Link to comment
Share on other sites

Thur (11/5)

DO - IMPs

Yellow Nail

5/16 x 7" Grade 2

Red Nail

DU - IMPs

Yellow Nail

1/4 x 6.5" Grade 5

DU - BBW

1/4 x 7" Grade 8

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 60

Ironmind Pinchblock

(1x1) 42.5

(1x1) 52.5

(1x1) 57.5

(1x0) 62.5

Bends were tough today! The Red was really a fight ... shoulders were tight and everything else seemed to be hurting. The IM Hub is starting to feel solid again and 60 felt like 55 did last week.

Link to comment
Share on other sites

Sat (11/7)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 335

(1x1) 350

(2x0) 385

(1x1) 370

Standing Strict Barbell Press

(1x3) 95

(1x3) 115

(1x3) 135

(1x3) 155

(1x2) 165

(2x1) 175

Grippers - MMS

(1x5) Trainer

(1x3) #1

(1x3) HG200 - 95

(1x3) #2 - 107

(1x1) SM - 126

(2x0) RB280N - 136

(1x1) SM - 126

I missed twice on my top set today. :angry2: I had my knees wrapped tight for the top two sets, and it ended up throwing me off. My second attempt was too soon after the first, and I wasn't ready mentally yet. Not wanting to end on a bad note, I dropped a few pounds and hit an angry 370. Both attempts at the 136lb. 280N were about 1-2mms off.

On a positive, ended up hitting 175 twice on standing presses.

Link to comment
Share on other sites

Sun (11/8)

Standing Strict Barbell Press

(1x3) 95

(1x3) 115

(1x3) 135

(1x2) 150

(1x1) 170

(1x1) 180

Close-grip Axle Bench Press

(1x5) 125

(1x5) 175

(1x5) 215

Barbell Curls

(1x5) 95

(1x5) 115

(1x3) 125

Finger Walks - 10lb.

(2x1)

Plate Holds - 25s

5 seconds (2)

I am getting hooked on standing presses! I was thinking about hitting a PR on them, and decided to get some more reps in. I went for 180, which wouldn't have moved a few weeks ago. It went up pretty good, and was another PR. The 200lb. goal is within sight, but I know progress on this lift will be tough at a certain point.

Link to comment
Share on other sites

Mon (11/9)

1" V-Bar

(1x1) 100

(1x1) 140

(1x1) 190

(1x1) 200

(1x1) 210

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 55

(1x1) 60

(1x1) 62.5

Inverted Hex Pinch

(3x1) 40

Blob 35 Holds

(2x1) 5 sec.

Link to comment
Share on other sites

Tue (11/10)

Bench Press - 2 Sec. Pause

(1x5) 135

(1x3) 185

(1x3) 225

(1x1) 245

(1x1) 275

(1x1) 295

(1x1) 300

Dead Bench Press

(1x1) 250

(1x1) 275

Decline Pushups

(2x20)

Band Pull-aparts

(2x20)

The extended-pause benches were tough ... almost got buried on the 300.

Link to comment
Share on other sites

Wed (11/11)

Grippers - MMS

(1x5) Trainer

(1x3) 210N - 94

(1x3) #2 - 107

(1x3) #2 - 114

(1x0) 280N - 133

(1x1) 280N - 133

(2x10) #2 - 107

I had deadlifts scheduled today, but didn't have enough time, and decided to get a few reps in with some grippers.

Link to comment
Share on other sites

Thur (11/12)

Deadlifts - Conventional

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 405

(1x1) 440

(1x1) 477.5

I loaded up my top set for 480 today, but left off one of the 2.5s (rushing again as I only had about 30 minutes). As with the 475 two weeks ago, it was a grinder, but a clean pull. I also didn't have any baby powder left, which might have helped a little toward the top. The goal still remains to pull 500 raw for the meet next month!

  • Like 2
Link to comment
Share on other sites

Sat (11/14)

Squats

(1x5) 135

(1x3) 225

(1x1) 315

(1x1) 340

(1x1) 365

(1x1) 375

Shrugs

(1x8) 135

(1x8) 225

(1x8) 315

(1x8) 405

(1x5) 475

(1x5) 525

Standing Barbell Strict Press

(1x3) 115

(1x3) 135

(1x3) 155

Band Pulldowns/Side-plate Raises

(2x20) Light Band/(2x20) 10

Link to comment
Share on other sites

Sun (11/15)

Grippers - MMS

(1x10) Trainer

(1x3) GHP4 - 94

(1x1) #2 - 107

(1x1) #2.5 - 123

(1x1) SM - 126

DO - IMPs

Yellow Nail

1/4 x 6.5" Grade 5

Red Nail

Barbell Curls

(1x5) 95

(1x5) 105

(1x3) 115

(1x3) 125

Axle Deadlift

(1x3) 115

(1x2) 205

(1x1) 225

(1x1) 235

(1x0) 255

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 55

(1x1) 60

25s Pinch/Finger Walk (8lbs.)

10 sec./(1x1)

Grippers felt rough today. The 123 close was tough, so I made my last attempt with the 126lb. Super Master, and just got it. I decided not to mess around after that, and went onto some bending, which was also tough. :huh: The Red bend turned into a test of pain tolerance, with it ultimately yielding, but not without leaving some nice souvenirs on my fingers.

I did axle pulls for the first time in awhile, which felt OK up until my last set. 235 felt ridiculously light. 255 came up, but I ended up losing my grip near the top. Like Rolling Thunder, the axle is something I lose if I don't keep up with it.

Link to comment
Share on other sites

Mon (11/16)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x2) 260

(1x2) 295

Bench Press - Sling Shot

(1x1) 345

(1x1) 365

Close-grip Bench Press

(1x3) 225

(1x3) 250

Standing Strict Barbell Press

(1x3) 95

(1x3) 115

(1x3) 135

(1x3) 155

Band Pullaparts/SS/Band Pushdowns

(1x20)/(1x10) Light Band

All of the first reps on bench were done with a 1-2 second pause.

Link to comment
Share on other sites

Tue (11/17)

Dead Bench Press

(1x3) 135

(1x3) 185

(1x3) 225

(1x2) 250

(1x1) 275

(1x1) 285

Bench Press

(1x15) 225

Barbell Curls

(1x5) 95

(1x5) 115

(1x3) 125

(1x2) 135

Side Raises/SS/Front Raises

(2x20)/(2x10) 10s

I tried 225 for reps, after my sets of "dead" bench. At this point, my shoulders were starting to feel it, and I was only able to get 15 reps. I might have gotten 1-2 more if I had a spotter. I'd like to see if I can still do 20 x 225 when fresh one of these days. Barbell curls are starting to feel strong again. I haven't spent much time with bis the past few years, but intend to work these back into the routine. Just need to get consistent with them again.

Link to comment
Share on other sites

Wed (11/18)

Sumo Deadlift - briefs

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 405

(1x1) 440

(1x1) 475

Band Pushdowns

(2x20) LB

Link to comment
Share on other sites

Thur (11/19)

Grippers - MMS

(2x8) Trainer

(1x5) GHP4 - 94

(1x3) #2 - 102

(1x3) #2 - 114

(1x1) #2.5 - 123

(1x1) GHP6 - 128

DU - IMPs

Yellow Nail

1/4 x 6.5" Grade 5

DU - BBW

1/4 x 7" Grade 8

Barbell Curls

(1x5) 90

(1x5) 110

(1x3) 120

(1x3) 130

Ironmind Hub - Holds

(3x1) 50 - 5 sec.

Ironmind Pinchblock

(1x1) 52.5

(1x1) 57.5

(1x1) 62.5

(1x0) 65

(1x1) 65

Finger Walk

(2x1) 8

Finally hit a PR on something! :grin: My first attempt at 65 on the Pinchblock just broke the ground, then slipped. But, I was hitting one rep after another. I rested about 3 minutes after the first attempt, and then tried 65 again, and it was "easy." I was even able to hold it at the top for a second-or-two.

On double-underhand, my first hit on the grade 8 went to about 15 degrees. I hit it a couple times after that, but ended up in some pain with my palm. So I re-wrapped it, and hit it again. Moved it about 5 degrees, and then nothing. At this point, I was getting mad, and decided to wait a few minutes. I re-wrapped it again, tighter, and then hit it hard, finally taking it to about 55-60 degrees. All-in-all, it turned into a long, painful bend.

Link to comment
Share on other sites

Funny hope the tendons can suddenly wake up from the dead. Pinching is so funky like that. Good work, 65 is no joking matter with that block.

  • Like 1
Link to comment
Share on other sites

Fri (11/20)

Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x3) 250

(1x1) 280

(1x1) 315

Reverse-band Bench Press

(1x1) 365

(1x1) 385

Speed Bench Press

(1x3) 135

(1x3) 155

(3x3) 185

(2x3) 170

Standing Strict Barbell Press

(1x3) 115

(1x3) 135

(1x3) 165

(1x0) 185

(1x8) 135

1-arm Dumbbell Rows

(2x8) 95

I got the 185 about halfway up on strict press, but that was it. Didn't have enough after doing all of the benches. Dumbbell rows felt pretty good. I have a "universal" handle, that I can add weights to. I would like to do these more regularly, but it's a pain to put that thing together. I definitely like doing dumbbell rows as opposed to barbell, though.

Link to comment
Share on other sites

Sat (11/21)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 335

(1x1) 350

(1x1) 365
(1x1) 380

Barbell Shrugs

(1x5) 225

(1x5) 315

(1x5) 405

(1x5) 475

(1x5) 500

Link to comment
Share on other sites

Sun (11/22)

Grippers - MMS

(1x8) Trainer

(1x5) RB 210N - 95

(1x3) #2 - 107

(1x3) #2 - 114

(1x1) #2.5 - 123

(1x0) SM - 132

(1x1) SM - 126

Barbell Curls

(1x5) 90

(1x5) 110

(1x3) 130

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 55

(1x1) 60

(1x0) 65

Adjustable Thick Bar

(1x1) 97.5

(1x1) 132.5

(1x1) 167.5

(1x1) 192.5

(1x1) 202.5

Blob 35 - Holds

5 sec.

3 sec.

Grippers felt weak. My closes haven't been on over the past week-or-so. It's about time to change things up, I think. I'm probably going to start doing a lot more volume and frequency, which seemed to take when I was doing RRBT. I messed up my knee squatting yesterday. :angry2: Nothing major, but something I've done a few times in the past. It almost feels unstable when I plant and try to turn. Usually last a few days, then it's gone. I am going to take it easy for a few days, then test it. And this is my "good knee." :huh:

Link to comment
Share on other sites

180lb. Strict Press (Bodyweight: 195) ... Getting close to bodyweight!

  • Like 4
Link to comment
Share on other sites

Mon (11/23)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x2) 265

(1x1) 300

Dead Bench Press

(1x1) 250

(1x1) 275

(1x1) 285

1-arm Dumbbell Rows

(1x20) 35

(1x8) 95

(1x8) 105

Straight-arm Pushdowns/Band Pushdowns

(2x20)/(2x12) Light Band

Grippers - MMS

Session 1 -- HG250 (4x5)

Session 2 -- #2 - 114 (50 total reps)

I decided to go back to high-rep training on grippers. When I was doing this for a few months, my hands were beat-up, but felt strong ... especially after I began to adapt to the volume.

My plan is to do gripper-work on a 2-day on/1-off schedule, while alternating high- and low-rep work. Depending on how things feel, there might be stretches of 3 (or 4) days instead of 2. I'm going to work-in different sessions throughout the day, while trying to get in as many reps as I can.

The grippers I am targeting to use the most are going to be: #2 (114), #2.5 (123) and RB 240N (124)

Link to comment
Share on other sites

Tue (11/24)

Standing Strict Barbell Press

(1x5) 95

(1x5) 115

(1x3) 135

(1x3) 155

(1x3) 165

(1x1) 175

(1x1) 180

Barbell Shrugs

(1x5) 225

(1x5) 315

(1x5) 405

(1x5) 455

Decline Kettlebell Pushups

(2x25)

Grippers - MMS

#2 - 114 (50 total reps)

(3x10)

(2x8)

(1x4)

Link to comment
Share on other sites

Wed (11/25)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 335

(1x1) 350

(1x1) 370

Deadlifts - Conventional

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 405

(1x1) 455

I wanted to get in a combined pre-meet squat and deadlift session, and was starting to worry, as my knee is still giving me some problems. I wanted to start with some reps of each, to check and see how things felt. I wore knee sleeves on squats up until 350, and it felt OK. I wrapped my knees moderately tight for the last one, and it felt OK.

As soon as I bent forward to the bar on deadlifts, I had a twinge feeling near my meniscus. So, I put my tight knee sleeve on and tried the first few reps. This seemed to help, so I went a little heavier. 455 came up OK, but my hesitation and focus on the knee made it tough. Surprisingly, wearing the knee sleeves didn't mess me up too much. The worst part seemed to be at the bottom, just before breaking the floor. There wasn't much pain throughout the ascent. I'm hoping a few days off from heavy lifts will help, and then I will attempt my openers and maybe second attempts 7-10 days out.

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.