Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Fri (12/11)

Farmer's Walk

1 minute total (90lbs x 2)

Football Bar Rows

(1x5) 125

(2x5) 175

Speed Bench Press - Mini Bands

(2x3) 45

(3x3) 135

(3x3) 155

DU - IMPs

Yellow Nail

1/4 x 6.5" Grade 5

DU - BBW

1/4 x 7" Grade 8 - 30 deg.

Plate Pinch - Passes

(5x1) 25s

I'm going to start working in the Farmer's Walk (for cardio). After a short workout with the Spud portable handles, I was feeling it. Definitely something I'm going to work in!

[Buccos1]

Sat (12/12)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

add briefs

(1x1) 405

(1x1) 425

(1x1) 455

Standing Axle Strict Press

(1x3) 105

(1x3) 125

(1x3) 145

(1x2) 165

(1x1) 175

(1x1) 185

(1x10) 125

[Buccos1]

Sun (12/13)

1" V-bar

(1x1) 105

(1x1) 140

(1x1) 175

(1x1) 200

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 55

Ironmind Pinch Block

(1x1) 50

(1x1) 55

(1x1) 57.5

GripTopz Stub

(1x1) 15

(1x1) 25

(1x1) 30

Blob 35

(3x1)

[Buccos1]

Mon (12/14)

Dead Bench Press

(1x2) 135

(1x2) 185

(1x2) 225

(1x2) 255

(1x1) 295

(1x0) 315

(1x1) 315

Standing Strict Barbell Press

(1x5) 95

(1x3) 115

(1x3) 135

(1x2) 155

(1x1) 175

Axle Curls

(1x3) 85

(1x3) 105

(1x3) 125

Lying Dumbbell Extensions

(2x10) 30

On my first attempt at 315 on dead presses, I grazed the upright hook, which threw me off, and caused me to miss the lift. I thought about calling it off there (as it was a long, slow rep, and the chance of getting a second attempt would be tough) but went for it anyway. I readjusted my set-up a little, got fired up, and then got a solid rep. Standing presses felt rough and heavy after dead presses today.

[Buccos1]

Tue (12/15)

Barbell Shrug

(1x8) 135

(1x8) 225

(1x8) 315

(1x8) 405

(1x5) 475

(1x5) 500

Dumbbell Hammer Curls

(2x12) 30

1-arm Dumbbell Rows

(1x10) 55

(1x10) 80

Straight-arm Pushdowns

(2x20) Light Band

-Superset-

Side Raises

(1x20) 10s

Front Raises

(1x12) 10s

[Buccos1]

Wed (12/16)

Sumo Deadlifts - Briefs

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 405

(1x1) 455

(1x1) 475

[Buccos1]

Fri (12/18)

Strict Standing Barbell Press

(1x5) 95

(1x5) 115

(1x3) 135

(1x2) 155

(1x1) 175

(1x0) 195

Axle Bench Press

(1x3) 125

(1x3) 215

(1x2) 265

(1x1) 305

(1x20) 215

Farmer's Walk

90lbs. (2) - 1 minute total

Grippers - MMS

(1x5) #1

(1x3) HG200 - 95

(1x3) #2 - 102

(1x3) #2 - 114

#2.5 - 2, 2, 3, 3, 3, 2

(1x14) #2 - 114

I took a shot today at a bodyweight, standing strict-press. Not happening! Got it about 1/3 up, but a little too heavy for now. After I hit bodyweight, I'm going to keep going until I hit 225. Grippers felt pretty strong today!

[bencrush]

Fri (12/18)

Grippers - MMS

(1x5) #1

(1x3) HG200 - 95

(1x3) #2 - 102

(1x3) #2 - 114

#2.5 - 2, 2, 3, 3, 3, 2

(1x14) #2 - 114

I took a shot today at a bodyweight, standing strict-press. Not happening! Got it about 1/3 up, but a little too heavy for now. After I hit bodyweight, I'm going to keep going until I hit 225. Grippers felt pretty strong today!

Grippers definitely looking strong!

[Buccos1]

Thanks Ben!

[Buccos1]

Sat (12/19)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 335

(1x1) 350

(1x1) 370

[Buccos1]

Mon (12/21)

DO - IMPs

Yellow Nail

Yellow Nail (5.5")

5/16 x 7" Grade 2

Red Nail

Ironmind Pinch Block

(1x1) 40

(1x1) 50

(1x1) 55

(1x1) 60

Ironmind Hub

(1x1) 50

(1x1) 55

(1x1) 60

[Buccos1]

Tue (12/22)

Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x2) 265

(1x2) 300

(1x2) 320

Shrugs

(1x5) 135

(1x5) 225

(1x5) 315

(1x5) 405

(1x5) 475

(1x5) 525

[Buccos1]

Wed (12/23)

Deadlifts - Conventional

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 405

(1x1) 440

(1x1) 475

Standing Axle Strict Press

(1x3) 85

(1x3) 105

(1x3) 125

(1x3) 155

(1x1) 175

(1x1) 185

Grippers - MMS

(1x3) #1

(1x3) HG200 - 95

(1x3) #2 - 102

(1x3) #2 - 114

(1x1) #2.5 - 123

(1x1) SM - 132

Deadlifts felt heavy today, but standing axle presses felt strong. I think I would have gotten 190 up no problem, if I would have went for it instead of 185. I started experimenting with some of the techniques in KTA too (didn't write about), which were tough, as I haven't really done them before.

I'm planning to start KTA within the week, with the same goal(s): close the #3 and eventually, get the MMO cert!

[Buccos1]

Thur (12/24)

Grippers - MMS

(1x3) #1

(1x3) HG200 - 95

(1x3) #2 - 102

(1x1) #2 - 114

(1x1) #2.5 - 123

(1x1) SM - 132

Overcrushs

(2x1) GHP5 - 111

Axle Curls

(1x5) 75

(1x5) 95

(1x1) 115

DU - IMPs

Yellow Nail

1/4 x 6.5" Grade 5

Yellow Nail (5")

[Buccos1]

Fri (12/25)

Dead Bench Press

(1x3) 135

(1x3) 185

(1x2) 225

(1x2) 245

(1x1) 275

(1x1) 300

(1x1) 320

Standing Strict Barbell Press

(1x2) 115

(1x2) 135

(1x2) 160

(1x1) 180

Band Pushdowns

(2x20) LB

-Superset-

Side Raises

(1x20) 10s

Front Raises

(1x10) 10s

Farmers Walk - 40yds

(2x1) 110 (x2)

I got my new Rouge Farmer's handles today, and wanted to try them out. They are pretty well-made and definitely a great workout! I'll be working these in as much as I can from here-on-out.

[Buccos1]

Sat (12/26)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 340

(1x1) 365

(1x1) 385

Grippers - MMS

(1x3) #1

(1x3) HG200 - 95

(1x3) #2 - 102

(1x1) GHP5 - 111

(1x1) #2.5 - 123

(1x1) GHP6 - 131

Negatives - #3 (144)

(5x1)

Overcrushes - GHP5 (111)

(2x1)

[Buccos1]

Sun (12/27)

Dead Bench Press

(1x3) 135

(1x3) 185

(1x3) 225

(1x1) 260

(1x1) 295

(1x1) 315

Bench Press - Sling Shot (Red)

(1x1) 365

(1x1) 375

Decline Kettle bell Pushups

(2x20)

Grippers - MMS

(1x5) #1

(1x5) HG200 - 95

(1x5) #2 - 102

(1x5) GHP5 - 111

(1x3) #2.5 - 123

(1x2) #2.5 - 123

Bench felt awesome today! The top set with the Slingshot flew up. I was going to go for 10 reps with the #2.5, but after the second set, I was having trouble even setting it, so called it a day.

[Buccos1]

Mon (12/28)

Standing Strict Barbell Press

(1x3) 95

(1x3) 115

(1x3) 135

(1x2) 155

(1x2) 175

(1x1) 190

Barbell Shrugs

(1x5) 225

(1x5) 315

(1x5) 405

(1x5) 475

Straight-arm Band Pushdowns

(2x20) LB

Band Pushdowns

(2x20) LB

[Buccos1]

Tue (12/29)

Speed Bench Press

(1x3) 135

(3x3) 155

(3x3) 175

(2x3) 175 - add chains

Barbell Curls

(1x5) 95

(1x5) 115

(1x3) 135

KTA - Week1/Day 1

Today marked the first day of KTA for me. Not-too-long-ago, I went through RRBT, which was the first time I ever did a structured grip program. All-in-all, I had good results, closing a 136lb. #2.5 at the end (up from 133), and coming within 1mm of closing my easy #3. But, the biggest gains were in my endurance and reps.

I have been considering doing KTA for years, but will not wait any longer, as my #1 goal (in all disciplines) remains closing the #3, and I think doing KTA is the best path right now to achieve this. I will not discuss the specifics of what I am doing in the program, but will update any important steps along the way. Feeling good after the first session!

[Buccos1]

Wed (12/30)

Sumo Deadlifts

(1x3) 135

(1x2) 225

(1x1) 315

add briefs

(1x1) 405

(1x1) 445

(1x1) 485

Ironmind Pinch Block

(1x1) 30

(1x1) 50

(1x1) 55

DO - IMPs

Yellow Nail

5/16 x 7" Grade 2

Red Nail

Finger Walks - 8lb.

(2x1)

KTA

Week1/Day 2

I split today into two sessions ... with the pulls coming early, and everything else in the p.m. Bending was tough today!

[Buccos1]

Thur (12/31)

KTA

Week 1/Day 3

[Buccos1]

Fri (1/1)

Axle Dead Bench Press

(1x3) 125

(1x3) 175

(1x2) 215

(1x1) 265

(1x1) 285

(1x1) 315

Axle Speed Bench Press

(5x3) 175

KTA

Week 1/Day 4

[Buccos1]

Sat (1/2)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 350

(1x1) 385

KTA

Week 1/Day 5

[Buccos1]

Sun (1/3)

Farmer's Walk - 25 yds.

(2x1) 90lbs (2)

KTA

Week 1/Day 6

I am just wrapping up the first week of KTA. My hands are hurting, but not nearly like they were in RRBT ... so far, at least.

[Buccos1]

Mon (1/4)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 275

(1x3) 315

Standing Barbell Strict Press

(1x5) 95

(1x5) 115

(1x3) 135

(1x3) 155

(1x1) 170

(1x1) 185

KTA

Week 1/Day 7

Bench felt really strong today! It's been awhile since I've gotten 3 reps with 315 raw ... probably could've gotten a 4th if I had a spotter, or if I would've grinded one more out.