Knyaz Grip N ' Bending

[knyaz]

- I havent been bending long -

but just recently started lifting weights and Kettlebells

again also got bit by the Bending Bug I thought Block Weights

were really fun, but bending is really really addictive

This is a write up of my bending progress from the past 40 day's

I will continue adding to this log as my training goes on.

8/16/07

Sore left hand, still was able to bend a 7 3/4" 1/4

8/20/07

Bent a 7 1/4" -

8/26/07

*** Ironmind YELLOW BENT ! ***

8/29/07

Bent a third yellow nail today!

Feels pretty good, soon will be going for the BLUE nail.

9/05/07

Bent 10 Yellow Nails since the first one went down on the 26th, feels good bending is

becoming extremely fun.

also got a 1/4 x 6" home depot hot rolled it went down pretty easily.

9/10/07

Bent one Yellow "Slim Style"

then bent another one same way

9/12/07

Yellow nails x 2 then a 1/4 x 6" all "Slim Style"

9/17/07

Blue Nail goes down today!!!

9/19/07

Two white nails together at the same time

9/27/07

Squat

95 x 16

125 x 16

145 x 8

Bent a green & white im guessing its (280) half way

hands are pretty sore at this moment, I think I went through my own

Bending style KTA I took day's off but I didnt let my self relax

Maybe I will take a week off and go from there

Also had a Blob workout today

- Warm up with a light blob for timed holds

- negatives with # 45

- lifted the #40 a bunch of times

- then did curls with a 32.5 Hex until failure

all of that is from my lifting log i will keep on adding as i advance

[Scott Styles]

That's a great start on the bending. Keep it up!

[knyaz]

thanks Scott next time we have a training session ill be able to actually bend, my wrist is feeling 100% to so maybe a few more PR's

good luck at the FBB comp!

[knyaz]

10/01/07 Monday

Squat

100 x 16

130 x 14

155 x 8

Blobs

warmup just picking up the smaller blobs cold

Negatives with the # 45 x 5 each hand

#40 x 5 each hand

#37.5 Curled it

#40 attempt at curling it but failed, tried this five times or so

[knyaz]

10/02/07 Tuesday

Bench Presses, Incline and Decline, Abs & jump rope circuit

Spiral easy nails warmup x 2

put a really good kink when I tried bending two green nails together

Tried a yellow and a white taped together and failed x

[knyaz]

04/23/08

- At this point I dont bend as much as I should but I got a 6" G5 Bolt

recently and im happy with that for now!

Right now im training to close the COC # 3 and lift THE BLOB

doing lots of squats and deadlifts to get stronger overall

My squat days are Monday, Wednesday and Friday

and my Deadlift days are Tuesday and Saturday

Eventually I would like to SQUAT 200 lb x 20 , Deadlift 225 x 20 and then see how far I can progress from there..

Mon squat 135 x 6 (3SETS) 155 x 5 (1SET)

wed squat 135 x 6 (2SETS)

friday squat 135 x 6 (3SETS) 155 x 8 (2SETS)

Mon squat 135 x 8 (3SETS) 155 x 10 (2SETS) 200 x 2

wed squat 135 x 10 (2SETS) 185 x 4

Friday squat 135 x 10 (2SETS) 165 x 8 185 x 4 200 x 2

Sat Deadlift 135 x 10, 155 x 10, 185 x 8, 225 x 8

Mon squat 135 x 10 , 155 x 12, 185 x 5 , 200 Hold 1 minute

Tues Deadlift 135 x 5, 155 x 5, 185 x 5, 225 x 5, 275 x 2..x2, 300 x 1

Gripper workouts are on wendesdays only

Im 1 cm away from the COC 2.5 with my right hand, anybody know how long before I get it with proper training??? I just got back into grippers after months of not training with them at all

and 1 inch away from the COC 2.5 with my left hand

Blob workouts are a few days a week

im at a level where I can Clean the 42.5 Blob but the 45 is only coming up an inch or so

gonna train hard and write all the progress down from now on!

-Steve

[odin]

my Deadlift days are Tuesday and Saturday

Eventually I would like to SQUAT 200 lb x 20 , Deadlift 225 x 20 and then see how far I can progress from there..

Steve,

I am not (obviously) an experienced strength athlete, but from what I've read I think DL 2x weekly is too often for most people, unless you recover quickly or maybe if you are a complete beginner and are using very light weights (for you). I can only handle them about every two weeks or so.

Also, most will tell you that high reps are dangerous in the DL due to form breakdown as fatigue sets in near the end of the set. Some can handle it and thrive, so YMMV.

You might want to ask Jedd, Smitty or Eric.

Are you using a double overhand grip for your DLs?

Your Blob work looks outstanding. You WILL lift the Blob. Keep up the good work!

Edited April 24, 2008 by odin

[knyaz]

my Deadlift days are Tuesday and Saturday

Eventually I would like to SQUAT 200 lb x 20 , Deadlift 225 x 20 and then see how far I can progress from there..

Steve,

I am not (obviously) an experienced strength athlete, but from what I've read I think DL 2x weekly is too often for most people, unless you recover quickly or maybe if you are a complete beginner and are using very light weights (for you). I can only handle them about every two weeks or so.

Also, most will tell you that high reps are dangerous in the DL due to form breakdown as fatigue sets in near the end of the set. Some can handle it and thrive, so YMMV.

You might want to ask Jedd, Smitty or Eric.

Are you using a double overhand grip for your DLs?

Your Blob work looks outstanding. You WILL lift the Blob. Keep up the good work!

thanks Bob I gotta say out of all the strength training lifting Block weights is the most fun

cant wait to get the 45 lb to a full deadlift and then the 50 BLOB!

for the Deadlifts I use double overhand most of the time because it also works the grip very nicely

but I think that two Deadlift days a week might be too much with all the Squats I plan on doing

I might just do deadlits once a week

[knyaz]

Here is todays workout

Wed

Run 10 min warmup

Squat 135 x 10, 165 x 8, 185 x 5 (2SETS)

Grippers

easy gripper warmup x 10 each hand

then x 5 with 3 second holds

COC #2

R x 1

L x 1 closed against thigh

Rx 1 closed 10 SECOND hold!

Lx 1 closed against thigh

COC # 2.5

R x 1 cm from closing

L x 1 inch from closing

R closed against thigh

L closed against thigh

COC3 x 2 CHEST Crushes

COC3 L and R around Parallel and held it there for as long as I could

IMTUG #4 IMTUG # 2

L pinky,ring,middle x 12 L pinky n ring x 50

R pinky, ring, middle x 18 R pinky n ring x 50

then did some more attempts at the COC 2.5

pretty good gripper workout for today

[knyaz]

Friday Squats

135 x 10

165 x 12

feeling pretty good with the Squats now, hoping to start the x 20 routine soon and get my goal of 200 x 20 which I have been trying to do for a while but cant seem to commit fully to a workout schedule

did some Blob work today

definately feel much stonger because I have been doing Squats the past three weeks..

40 lb x 3 each hand came up easily

than 40 by the face

42.5 lb x 3

added 2.5 lb magnets on each side of the 42.5

got that to a full deadlift as well

- on to the 45lb BLOB came up a few inches, both times left hand feels much stronger on this lift for some reason

very happy that the 45 is finally coming off the ground

did some negatives with the 45, Im pretty sure that my 45 feels almost as hard as the BLOB50 I own, its hard to explain

but grip vise I like the fnish on the BLOb 50 much more

BLOB 50 my hands feel much stonger than before the BLOB 50 moved about a half inch off the ground or so both hands

than did some work with the BLOB 50 using a mattress to see how long I can hold it for

[knyaz]

Friday Squats

135 x 10

165 x 10

185 x 10

Decidet to train on the Grippers today as well

20 second hold on an easy broken HG gripper each hand to get warmed up

#2 R closed and Held it shut for a good 8 count

#2 L missed by 1.5 cm, cant wait to close the #2 with my left

#2.5 3/4 of 1 cm from closing this one

#2.5 3/4 of an Inch from closing

Tetting SM 235 feels just a bit easier than the COC 2.5 that I own

R 3/4 of 1 cm from closing

L 1/2 of an Inch from closing

R # 3 closed against thigh

L # 3 closed against thigh

* I can definately feel a difference with the # 3 gripper, the gripper used to feel like a brick when I first tried it

just feel more confident with it now

R # 2 Closed and Held for 5 seconds

L # 2 1/2 a centimeter from closing

Then I decidet to give it all I got to see where I stand with the # 3

R # 3 3/4 of an inch from closing

L # 3 a little over an inch from closing

I think Im gonna get the PDA chocker to help me train with the # 3 gripper

-Steve

[knyaz]

My gripper wokrout

as you can see I finally progressed to the Coc 2.5 very happy with that, next gripper on my list is my HG300

Tetting Sa r x 1 l x 1

Tetting M r x 1 l x 1

extended handle RB210 R x 2 Forced close L x 2 Forced close

Rb210 R x 1 thigh close L x 1 thigh close

coc 2.5 R x1,1,x, x, x L x , 5 attempts all thigh closes

coc 2.5 (2ndone) R x thigh close L x thigh close

coc 2.5 R x thigh close L x thigh close

#3 chocker at 15 mm

R x 1 Closed L x Missed

04'coc # 2 R x 4 L x 4 thigh close

imtug 4 pinkie n ring r x 7, 7 l x 7, 7

imtug 6

first two r x 2, 1, 1 , 1 l x 2, 1 , 1, 1

last three r x 2, 1, 1, 1 l x 2, 1 , 1 ,1

I know that some people dont like the IMtug grippers but I truly believe that using them in my gripper training

probably doubled the strength in my pinkie n ring fingers in the past couple moths of training the grippers

I will continue training with the Tugs and cant wait until im strong enough to finally open the TUG7 and include

it in my training routine

Just joined the race TO the 500 DEADLIFT , would like to do it for 1single as it is a big number for me

here is last Wednesday's

Deadlift workout

155 x 12

185 x 8

205 x 8

225 x 10 , 10

245 x 6 , 6

275 x 2 , 2

Hyperextensions 3 x 15

[knyaz]

Tuesday 08/05/08

BLOCK WEIGHTS, PINCH TRAINING

5 10s bar through

R x 2

L x 2

5 10s + 2.5 lb

R x 1

L x 1

5 10s + 5lb

R x 1 " off the ground PR

L x Missed

Block weights

BLOB46 negatives

BLOB46+ 2.5 lb

negatives

R x 2 (3 second hold)

L x 2 (3 second hold)

Blob46 + 5lb

negatives

R x 1

L x 1

Blob46

x 5 attempts each hand

broke it off the ground 1 " with the right hand, my left was always the stronger one with Block weights so this is a PR

for me to break it off the ground with the right one

hands were feeling fryed at this point but I decidet to get the 42.5 York out anyway

full deadlifts

R x 2

L x 2

York42.5 + 2.5 lb

R x, 1, 1, 1, 1, 1

L x, 1, 1, 1, 1, 1

[ruga buga]

your training is looking good. keep it up

[knyaz]

your training is looking good. keep it up

thank you, im pretty excited about the deadlift road to 500 lb

Thursday 08/07/08

Road to 500lb Deadlift

Hyperextension x 15

25lb plate behind neck hyperextension x 10 , x 10

155 x 10

205 x 5

225 x 5

245 x 5

275 x 5

Neck Shurgs 50 lb dumbells x 18, 16, 16, 16

all felt pretty good, planning on adding weight to the last set on my next workout!

I was gonna pull a few singles over three hundred but then stopped myslef , gonna take it easy and keep doing the x 5 routine for now

Bike 6 Miles

then moved on to the KB snatches, its the " road to 50 thousand snatches thing that can be found in the Goerner Forum

check it out if your intersted , it keeps me motivated to do them , great idea by Adam for sure

here we go...too much to write up but I have nothing better to do right now

KB SNATCH

35lb is at 1/2 point

25 points

20

20

15

10

10 total 100 points

53lb is at 1 point

20

16

10

10

10

8 total 100 points

last snatches with the 53 felt brutal, but I had them written down for today , so I finished the work

70lb is at 2 points

12 points points

todays workout 212 points

overall 3912, its gonna be a long road to finish this

Edited August 8, 2008 by knyaz

[ruga buga]

if this :

155 x 10

205 x 5

225 x 5

245 x 5

275 x 5

was your deadlift session then that is crazy, I would of been dead and lying on the ground after that.

and then the kb's

Edited August 8, 2008 by ruga buga

[knyaz]

if this :

155 x 10

205 x 5

225 x 5

245 x 5

275 x 5

was your deadlift session then that is crazy, I would of been dead and lying on the ground after that.

and then the kb's

thanks, im gonna see how far I can push the last 275 lb set, by adding 5 lb every week deadlifting only once a week , id like to see how far I can push this sort of routine

Edited August 8, 2008 by knyaz

[knyaz]

08/08/08 Friday

Squat

135 x 8

170 x 5

190 x 5, 8

205 x 2

Hyperextension x 15

25plate behind back Hypers x 10 x10

gotta say the 45 degree hypers are really great, stretches out the lower back , perfect supplement exercise to the deads and squats

1 MILE walk with a 50 lb weight vest, my traps were burning from the pressure of the vest, great workout !!!

Grippers

about 45 minute workout, got the 2.5 righty for a 5 count, overall not too bad

Rolling thunder

did this after the gripper workout

90lb rx2 lx2

105 r x 3 l x 3

135 r x 1 l x 1

145 r x 1 l x miss

150 r x miss l x miss

140 r x 1, 1, 1, 1 l x 1, 1, 1, 1

Edited August 9, 2008 by knyaz

[Matt Brouse]

Spread the squat and DL workouts out, maybe Tuesday and Friday or the like.

Good stuff, keep it up. How much do you weigh?

[knyaz]

Spread the squat and DL workouts out, maybe Tuesday and Friday or the like.

Good stuff, keep it up. How much do you weigh?

Yeah I think that would be a good idea as the Deadlifts are a killer

Im thinking of hitting Squats twice a week and Deadlifts once

I also have Chest x1 a week and back and Biceps x 1 workout a week

my weight is slowly going up, Im at 163 lb right now

Im thinking with the Heavy lifting Deads, Squats, Bench Press, Dips, Rows.....

Id like to gradualy get up to 180 or so

[Matt Brouse]

Not that you asked but I would advise squatting once and deadlifting once. Especially if you are doing a legitimate 20 repper and then doing a 5x5 in the dead. You might even think of DLing every other week, depending on how you recover from them after doing a 20 repper.

Keep busting your ass either way.

[knyaz]

thanks Matt, thats probably a good idea squat once and Deadlift once, that should be the ticket to getting the poudages up Im starting to write all my work down so im getting serious about this now

[ruga buga]

Yeah I think that would be a good idea as the Deadlifts are a killer

Im thinking of hitting Squats twice a week and Deadlifts once

I also have Chest x1 a week and back and Biceps x 1 workout a week

my weight is slowly going up, Im at 163 lb right now

Im thinking with the Heavy lifting Deads, Squats, Bench Press, Dips, Rows.....

Id like to gradualy get up to 180 or so

knyaz-If you are going to have 3 lower body days maybe it would be a good idea to have 1 heavy squat session and then another lower volumed/intensity squat sessions. or even box squats on your second squat day.

[knyaz]

thanks I think Im gonna go heavy once on squats and once on deadlifts per week as my goal is to go higher in pountage once might be enough

[knyaz]

today did a 2 mile walk with the 50 lb vest, very slow pace about 50 minutes total, Im realling liking the weight vest its well made and is a good walking workout some variety to my training

- dexterity balls, ironmind rubber bands

- did some wrist curls as well

Edited August 10, 2008 by knyaz