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Donati's Log Of Steel Bending, Grip And Powerlifting


Buccos1

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Congrats Carl!

Thanks Tom!

carl,

Have you hubbed any plates at all? just the loadable hubs?

No, just the Ironmind Hub - old and new. I'd like to try one though. My plates are very wide and shallow with the hub.

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Wed (10/30)

Speed Bench - minis

(1x5) 135

(2x3) 155

(4x3) 155 - add chains

Dips

(2x8) 20lb chain

Kettlebell Extensions

(1x12) 20

(1x8) 35

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Sat (11/2)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 365
(1x1) 385


DO - IMPs
Yellow Nail
1/4 x 6" Grade 8 bolt
Red Nail

Ironmind Hub
(1x1) 50
(1x1) 57.5
(1x0) 62.5

Grippers
(1x5) #1
(1x5) #1.5
(1x3) #2

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Sun (11/3)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 245

(1x3) 275
(1x2) 305

(1x2) 315

Lying Extensions

(3x8) 50

2-arm Dumbell Extensions

(2x8) 70

Tricep Pushdowns

(1x12) 100

(2x10) 130

Adjustable Thickbar

(1x1) 75

(1x1) 110

(1x1) 145

(1x1) 180

(1x1) 195

This was the third workout where I tried to bench with my feet flat, due to a raw bench-only meet coming up. It's getting a little better, but I still prefer up on the toes. I will have to make some slight adjustments on the numbers I am planning.

Planned attempts: opener (305); 2nd (320-325); 3rd (335-340)

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Tue (11/5)

Speed Bench - chains

(8x3) 185

Floor Press

(1x3) 225

(1x3) 275

Seated Press

(1x5) 95

(1x5) 135

(1x5) 150

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Wed (11/6)

Shrugs
(1x8) 135
(1x8) 225
(1x8) 315
(1x5) 405
(1x5) 455

Dips
(2x15)

Kettlebell Extensions
(1x12) 20
(1x8) 35

Ironmind Hub
(1x1) 50
(1x1) 55
(1x0) 60
(1x1) 60

Grippers
(1x5) #1
(1x5) #1.5
(1x3) #2

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Sun (11/10)

100% RAW/ADAU Central PA Open

198 Men's Open
Bodyweight - 194.6

Bench Press
308 - Good lift
319 - Good lift http://www.youtube.com/watch?v=aMwVT48IHv8
330 - Good lift http://www.youtube.com/watch?v=EVY_Lh056ho


This was a huge meet ... 72 total competitors. There were eight guys in my division (bench-only) and I took 2nd overall. The pause/press commands were tough, which took a lot out of me on the second attempt. But, I was able to come back for an OK third. I am going to continue to mess with my programming over the next two months, and start working toward a 365 raw bench ... then 385, which would be double-bodyweight.

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Mon (11/11)

DO - IMPs

Yellow Nail

1/4 x 6" Grade 5

Red Nail

Horseshoes - 1.25" suede

SCF Lite Plain #000

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 55

(1x1) 60

Plate Pinch Holds

25s

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Tue (11/12)

DU - BBW

Blue Nail

1/4 x 6" Grade 8

Adjustable Thickbar

(1x1) 75

(1x1) 145

(1x1) 170

(1x1) 200

1-handed Deadlift

(1x1) 95

(1x1) 135

(1x1) 185

Barbell Curls

(2x8) 95

Today was the first time I tried the one-handed deads. I was able to come up with the 185, but was having some trouble balancing the bar. The final 200 rep on the ATB was the most solid I've had to-date.

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was that one hand dead on an axle or bar?

It was on a G and G Fitness olympic barbell. It's a little thicker than my Texas power bar and a lot thicker than my DL bar. I've never even tried an axle.

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Wed (11/13)

Deadlifts

(2x5) 135

(2x3) 225

(2x3) 315

(2x1) 405

(1x1) 455 - add suit/straps down

(1x1) 500 - straps up

Edited by Buccos1
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Thur (11/14)

Dead Bench Press

(1x5) 135

(1x3) 185

(1x3) 205

(1x3) 255

Isometric Bench

10 seconds - 405lbs.

Wide-grip Bench Press

(1x3) 135

(1x3) 185

(1x3) 225

(1x3) 250

Speed Bench - chains

(7x3) 150

Dips - chains

(2x12)

Barbell Extensions

(2x12) 45

Today begins my chase of a double bodyweight raw bench press. I'm going to be changing a lot of things around and doing some more experimentation. The ultimate goal would be a 405 raw bench press (touch-and-go), and a 385-390 in competition.

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Fri (11/15)

Barbell Curls

(1x8) 95

(1x8) 105

(1x8) 115

Seated Press

(2x5) 135

(1x5) 150

Horseshoes - 1.25" suede

Diamond Bronco PL000 - 165 deg.

Grippers

(1x5) #1

(1x5) #1.5

(1x3) #2

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Congrats on the competition benching numbers Carl!

Thanks Ben!

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Sat (11/16)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

(1x2) 405 - add briefs

(1x1) 455

(1x1) 475

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Sun (11/17)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 275

(1x2) 320

(1x20) 225

I was planning on hitting 225 for 15 reps, and suprised myself with being able to get 20. After the bench workout, I met up with Brent B. and did some grip stuff (pinch, fat bar, grippers). Brent has a lot of cool stuff which I did for the first time, like the adjustable pinch device and fat bar. I am planning on doing my first grip comp next month (Gripmas), so need to practice some of these events (even though the goal, I think for me in this would be to not finish last).

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Mon (11/18)

Seated Press

(1x8) 135

(1x5) 155

(1x2) 170

Shrugs

(1x8) 225

(1x8) 315

(2x5) 405

Ironmind Hub

(2x1) 50

(1x1) 60

2-hand DO Deadlift - Fatgripz

(1x1) 135

(1x1) 185

1-hand Pinch

(2x1) 52

(1x1) 57

I made a pinch device with 2 of my 25s. It's a little too wide for me, but I figure it'll help in training. First time today working with Fatgripz and it was tough!

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Wed (11/20)

Dead Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x2) 245

(1x2) 275

Speed Bench - bands

(1x3) 135

(3x3) 155

(4x3) 135 - add chains

JM Press

(2x5) 95

Double Overhand DL - Fatgripz

(1x1) 135

(1x1) 185

(1x1) 200

1-arm Deadlift

(1x1) 135

(1x0) 185

(1x1) 185

Grippers

(1x5) #1

(1x5) #1.5

(1x3) #2

I decided to compete in Gripmas and started to train some of the lifts. (This will be my first grip competition and I have a long way to go on almost every event! LOL) I figure to be way down the standings on pretty much everything, but am going to gain some experience, learn a few things, and maybe sell my Rolling Thunder (which isn't doing me much good!!).

I like training with the Fatgripz so far. My hands are pretty small (7 3/8") so they are a good challenge for me. The 200 double overhand deadlift was near a max, as it was starting to slip. I got some PVC pipe and am going to try to make a pinch device. I'm going to have to do something with my 25s ... maybe grind them down a little, as they're way too wide to start adding weight. Doing this stuff is totally addicting!

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Thur (11/21)

Barbell Curls

(1x8) 95

(1x8) 115

(2x5) 95 - add Fatgripz

Dumbell Curls - Fatgripz

(2x10) 30

Lying Kettlebell Extensions

(1x12) 20

(1x10) 35

DU - IMPs

Yellow Nail

1/4 x 6" Grade 5

DU - BBW

1/4 x 6" Grade 8 - 15 degrees

Ironmind Hub

(2x1) 50

(1x1) 55

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Fri (11/22)

1-hand Axle Deadlift

(1x1) 75

(1x1) 95

(1x1) 115

(2x0) 130

(1x1) 115

Ironmind Hub

(2x1) 50

(1x0) 60

Second go-around today on the axle. I was able to get the 130 about halfway up, but couldn't hold on.

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