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Donati's Log Of Steel Bending, Grip And Powerlifting


Buccos1

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17 hours ago, FrankSobotka said:

@Buccos1 I was looking through your log, what do you use for strength programming? Do you follow a certain program or just do what feels good? Seems to be very low volume (I like that) 

For the majority of my lifting career (about 33 years), I've always done my own programming.  I've used a few elements of other templates in my own, but the overall focus has always been pretty basic.  Always consistent, with a focus on low-rep power movements.  The past decade has been more unique as I've had to work in weekly bending sessions (braced and unbraced) which definitely alters recovery time.  This, along with advancing age and small children make things a little more challenging.  That is another reason why I keep things pretty basic: just no time.  I usually have about 30-35 minutes to train each day, and have the tempo and timing down pretty good now.  Sometimes, I get in a second night session of bending or grip after everyone goes to bed.

I've had pretty good success with using elements of Westside in the past (both suited and raw).  The only specific programming I've done closely in the past has been for grippers (KTA and RRBT), both of which are excellent.

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Wed (4/3)

Grippers - MMS
(1x5)  Trainer
(1x3)  #1
(1x3)  GHP4 - 94
(1x3)  #2 - 108
(1x3)  RB 240N - 117

Reverse - DHWG
Yellow Nail
60d spiral
Yellow Nail (5.5")
1/4 x 6.25" Grade 5 (15 deg.)

Axle Curls
(1x5)  bar
(1x5)  55
(1x5)  75
(1x5)  100

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Sat (4/6)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350
add briefs
(1x1)  405
(1x1)  425

Pull-ups
(2x10)

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Sun (4/7)

DU -IMPs
Yellow Nail
1/4 x 7" O1
17/64 x 7" O1
18/64 x 7" O1
1/4 x 7" Grade 8

Braced 
3/4 x 41" HRS

Horseshoe
DC0

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Mon (4/8)

Reverse - IMPs
Yellow Nail
60d spiral
15/64 x 7" O1
1/4 x 7" O1
1/4 x 7" Grade 5

Horseshoe
SCF Lite Rim #1

Barbell Curls
(1x5)  bar
(1x5)  65
(1x5)  85
(1x5)  105
(1x5)  125

Band Pushdowns
(2x20)


The grade 5 reverse was a PR.  Seems like spending so much time training with DHWG wraps really carried over to IMPs on reverse for me.  

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Tue (4/9)

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

Grippers - 20mm
(1x3)  Trainer
(1x3)  #1.5
(1x1)  #2 - 102
(1x1)  #2 - 114
(1x1)  RB 210 - 120

 

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Fri (4/12)

Reverse - DHWG
Yellow Nail
60d spiral
1/4 x 6" O1
1/4 x 6.5" Grade 5 (10 deg.)

Grippers - MMS
(1x5)  #1
(1x5)  #1.5
(1x5)  #2 - 102
(1x3)  GHP5 - 111
(1x3)  RB 240N - 117

Standing Axle Press
(1x5)  bar
(1x5)  85
(1x3)  125
(1x3)  145
(1x1)  175

Pull-ups
(3x7)


I started getting injections in my neck and shoulder this week (headaches and neck pain).  Went OK, and seemed to have helped somewhat.  

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Sat (4/13)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  345
(1x1)  375

Grippers - 20mm
(1x3)  #1
(1x3)  GHP4 - 94
(1x1)  #2 - 108
(1x1)  #2 - 114
(1x1)  RB 210 - 120

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Sun (4/14)

DO - IMPs
Yellow Nail
60d spiral
1/4 x 7" square
Red Nail

DU - IMPs
Yellow Nail
17/64 x 7" O1
1/4 x 7" Grade 8

Braced Snap
5/16 x 12" HRS

Horseshoe
Diamond Classic 0

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Mon (4/14)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x3)  245
(1x2)  285
(1x1)  305

Barbell Curls
(1x5)  bar
(1x5)  65
(1x5)  95
(1x5)  125

Pull-ups
(3x7)

Band Pushdowns
(2x20)

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I love the way you write everything out. It’s so clean and easy to read! 

I hate even numbers though, gotta get those band push downs to 3 sets! 

Edited by FrankSobotka
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On 4/18/2019 at 12:31 PM, FrankSobotka said:

I love the way you write everything out. It’s so clean and easy to read! 

I hate even numbers though, gotta get those band push downs to 3 sets! 

Thanks man.  During the week, time is pretty limited; I'd be doing sets of 6, 8, or 10 if I could.  Lol

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Fri (4/19)

Reverse - DHWG
Yellow Nail
15/64 x 7" O1
17/64 x 7" O1

DU - IMPs
Yellow Nail
60d spiral
17/64 x 7" O1
1/4 x 6.75" Grade 8

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Sat (4/20)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  335
(1x1)  365

Pull-ups
(3x7)

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How many of your 2018 goals did you hit?  Your workouts look strong. 

Edited by japete01
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41 minutes ago, japete01 said:

How many of your 2018 goals did you hit?  Your workouts look strong. 

Thanks man.  Not as many as I would've liked.  Gripper numbers have hovered in the mid-130s for the past year after finally getting to the low #3 range (MMS) after a decade of gripper training.  Took the Stainless and Big Bastard double-underhand in singles to about 30-35 deg. but ended up getting hurt, which derailed training for awhile.  I haven't really hit the IM Hub like I used to, but am probably around 65-67.5 lbs. now; definitely will get back into training this more seriously at some point.  I hit the 1250 raw in my training, but wasn't able to do a meet last year.  

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Life is full of stepping forward in some areas and stepping back in others.  Sorry to hear about the injury, but glad to see you crush so many goals.  I have my goals written in a notebook that I take each day to the gym.  It's important to remain focused.  Keep accomplishing great things! 

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Mon (4/22)

Braced
3/4 x 41.5" HRS

Braced Snap
3/8 x 12" HRS

Horseshoe
SCF Lite Rim #1


Pretty bruised ... good times!  I've been doing acupuncture for a few weeks now, which seems to really be helping everything overall.

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Tue (4/23)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x3)  245
(1x3)  265
(1x2)  295

Pull-ups
(2x7)

Grippers - MMS
(1x5)  Trainer
(1x3)  #1.5
(1x3)  #2 - 102
(1x1)  #2 - 114
(1x1)  RB210 - 120
(1x1)  Super Master - 126

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Wed (4/24)

Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  405
(1x1)  440

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


My previously very worn and very loose single-ply briefs are now not so loose anymore.  Over the past few months, I've put on about 10 pounds, which puts me at about 208, give-or-take a pound.  Haven't been this heavy in a long time.  I'll probably stay here for another week and then drop back down to sub-200 after Don's comp.

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Fri (4/26)

DU - IMPs
Yellow Nail
60d spiral
17/64 x 7" O1
18/64 x 7" O1

Reverse - DHWG
Yellow Nail
60d spiral
15/64 x 6" O1
1/4 x 6" O1

Barbell Curls
(1x5)  bar
(1x5)  65
(1x5)  95
(1x5)  115

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

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Sat (4/27)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350
add briefs
(1x1)  405
(1x1)  440

DO - IMPs
Yellow Nail
60d spiral
18/64 x 7" O1
Red Nail

Horseshoe
Diamond Classic #0

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Sun (4/28)

Grippers - 20mm
(1x3)  Trainer
(1x3)  #1
(1x3)  #1.5
(1x1)  #2 - 102
(1x1)  GHP5 - 111
(1x1)  RB210 - 120

Braced Snap
3/8 x 12" HRS

Pull-ups
(2x7)

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Mon (4/29)

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

Standing Barbell Press
(1x5)  bar
(1x5)  95
(1x3)  135
(1x2)  155
(1x0)  185
(1x1)  185

Pull-ups
(3x7)


I missed the 185 strict press about halfway up.  Took another attempt and it was good.  Axle bench press felt pretty strong today.

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Tue (4/30)

Braced
6" wrench
8" wrench

DU - IMPs
Yellow Nail
1/4 x 7" O1
1/4 x 7" Grade 5

Reverse - DHWG
Yellow Nail
60d spiral
1/4 x 6.5" O1

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