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Donati's Log Of Steel Bending, Grip And Powerlifting


Buccos1

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Mon (1/18)

Floor Press
(1x3)  135
(1x3)  185
(1x3)  225
(1x3)  255

Speed Bench Press - monster minis
(5x3)  135

Pull-ups
(2x5)

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Wed (1/20)

Trap Bar Deadlift
(1x3)  140
(1x3)  230
(1x3)  320
(1x3)  410
(1x3)  460

Grippers - MMS
(1x5)  #1
(1x5)  #1.5
(1x5)  GHP4 - 94
(1x5)  Master - 106

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Thur (1/21)

Grippers - MMS
(1x5)  Trainer
(1x5)  #1
(1x3)  HG 200 - 95
(1x3)  Master - 106
(1x3)  #2 - 114

Overcrush - 5 sec.
(2x1)  GHP4 - 94

Finger Walk - F/B
(2x1)  10

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

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Fri (1/22)

Standing Axle Press
(1x5)  bar
(1x5)  85
(1x3)  125
(1x2)  145
(1x1)  185 - sloppy

Axle Curls
(1x5)  bar
(2x5)  55
(1x5)  85
(1x5)  105

Pull-ups
(2x7)

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Sat (1/23)

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

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Sun (1/24)

DU - IMPs
1/4 x 6" Grade 2
60d nail (hard)
1/4 x 5.5" Grade 5

Horseshoe
Diamond Classic #0

Grippers - 20mm
(1x3)  Trainer
(1x3)  #1
(1x3)  HG 200 - 95
(1x1)  GHP5 - 111
(1x1)  RB 210 - 120


I picked up a few 60ds at Lowes and they are tough.  After finishing a DU bend off, the apex was almost a 45 deg. angle.  A lot of the 60ds I've bent over the years have varied significantly, but this batch is likely the toughest I've tried.  Right after the kink too, the coating on the nail went flying off, with debris right into my face, which typically does not happen. 

I need to get back there and get more of these, as it's been a while since I've found 60ds that have been worth bending.

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Mon (1/25)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x3)  255
(1x3)  275

Speed Bench Press - monster minis
(3x3)  135
(3x3)  155

Pushups
(1x25)

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Tue (1/26)

Standing Axle Press
(1x5)  bar
(1x5)  85
(1x3)  125
(1x2)  155
(1x1)  175

Grippers - 20mm
(1x3)  #1
(1x3)  HG 200 - 95
(1x1)  #2 - 108
(1x1)  GHP5 - 111

Pull-ups
(2x7)

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Wed (1/27)

Axle Curls
(1x8)  bar
(1x8)  65
(1x8)  85
(1x8)  105

Ironmind Hub
(1x1)  40
(1x1)  50
(1x1)  55
(1x1)  60

Lying Kettlebell Extensions
(2x12)  20

Grippers - MMS
(1x10)  Trainer
(1x10)  #1.5
(1x10)  GHP4 - 94
(1x10)  #2 - 102

Stub
(1x1)  20
(1x1)  25
(1x1)  30

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Thur (1/28)

Close-grip Bench Press - monster minis
(1x3)  bar
(2x3)  135

Close-grip Bench Press - 2-board/monster minis
(2x3)  185
(2x3)  205

Lat Pulldowns
(1x10)  50
(2x10)  100

Pushups
(2x25)

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Sat (1/30)

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

Squats - Reverse Band (Light)
(1x1)  405
(1x1)  425

Grippers - 20mm
(1x3)  #1
(1x3)  HG200 - 95
(1x3)  #2 - 102
(1x3)  GHP5 - 111

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Sun (1/31)

DU - IMPs
1/4 x 6" Grade 2
1/4 x 7" O1
1/4 x 5.5" Grade 5

Horseshoe
Diamond Classic #0

Grippers - MMS
(1x10)  Trainer
(1x10)  #1
(1x10)  HG200 - 95
(1x10)  #2 - 102

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Mon (2/1)

Dead Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x2)  255
(1x1)  285

Lying Extensions - Football Bar
(1x12)  bar
(2x12)  60

Lat Pulldowns
(1x12)  50
(2x12)  100

--Superset--
Side Raises
(2x12)  10
Front Raises
(2x12)  10

Pushups
(2x25)


I'm going to start working in some of the lighter accessory movements, that I used to do way back in the commercial gym days (20+ years ago), with the hopes of both kickstarting some of my main lifts, as well as continuing to improve my neck/trap issues.  And I need to get some slightly heavier dumbells, as the 10s are the only ones I have in the under-50 range.

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Tue (2/2)

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  #2 - 102
(1x1)  GHP5 - 111
(1x1)  RB 210 - 120

3" Axle Curl
(1x5)  bar
(1x5)  55
(1x5)  75
(1x3)  85

Neutral-grip Pullups
(2x5)

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

Finger Walk - F/B
(2x1)  10

Band Pushdowns
(2x20)


I haven't done 3" axle curls in a long time and forgot how fun/challenging they were.  I was going to attempt to go up to 100, but I could barely hold my grip on the last rep with 85, so ended up passing today.

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Wed (2/3)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  425
(1x1)  455

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Thur (2/4)

Standing Football Bar Press
(1x5)  bar
(1x5)  90
(1x3)  130
(1x2)  150
(1x0)  180

Neutral-grip Pull ups
(2x7)

Grippers - MMS
(1x5)  #1
(1x5)  GHP4 - 94
(1x5)  #2 - 102
(1x5)  Master - 106


Presses felt pretty weak today ... didn't even make a second attempt at the 180.

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Sat (2/6)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  365
(1x1)  405

Speed Deadlift - 1" deficit
(2x3)  135 + mini bands
(3x3)  185 + mini bands

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Sun (2/7)

DO - IMPs
1/4 x 6" Grade 2
60d nail
1/4 x 7" Grade 5

DU - IMPs
1/4 x 7" O1
60d nail
1/4 x 5.5" Grade 5

Horseshoe
Diamond Classic #0

Grippers - 20mm
(1x3)  Trainer
(1x3)  #1
(1x3)  #2 - 102
(1x1)  GHP5 - 111
(1x0)  RB 210 - 120
(1x1)  #2 - 114


Double-overhand felt terrible today.  Felt like everything was hurting from my hands to shoulders.  Can't quite fathom how I bent Red Nails continuously for 10 years right now.  Feel pretty weak.  Thinking about that right now feels like it was a crazy dream.

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Mon (2/8)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x3)  245
(1x3)  275

Speed Bench Press - mini bands
(5x3)  135

Standing Axle Press
(1x8)  bar
(1x8)  85
(1x8)  105
(1x8)  125

--Superset--
Side Raises
(2x15)  10
Front Raises
(2x15)  10

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Tue (2/9)

Grippers - MMS
(1x5)  Trainer
(1x5)  #1
(1x5)  GHP4 - 94
(1x3)  GHP5 - 111
(1x1)  RB 240N - 117
(1x1)  #2.5 - 123

Axle Curls
(1x5)  bar
(1x5)  55
(1x5)  85
(1x5)  105

Neutral-grip Pullups
(2x7)

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

Finger Walk - F/B
(1x1)  10

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Wed (2/10)

Trap Bar Deadlift
(1x5)  140
(1x5)  230
(1x5)  320
(1x5)  410


I didn't have much time today so decided to get in a few extra reps with trap bar deads.

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Thur (2/11)

Close-grip Bench Press - mini bands
(2x3)  135

Close-grip Bench Press - 2-board/mini-bands
(1x3)  185
(1x3)  205
(1x3)  215

Speed Bench Press - mini bands
(6x3)  135 

Pull-ups
(2x7)

Band Pushdowns
(2x25)

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Sat (2/13)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  365
(1x1)  400

Grippers - MMS
(1x3)  #1
(1x3)  HG 200 - 95
(1x3)  #2 - 102
(1x3)  GHP5 - 111
(1x3)  RB 240N - 117

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Sun (2/14)

DU - IMPs
1/4 x 6" Grade 2 (2x)
60d nail
1/4 x 6.25" Grade 5

Horseshoe
Polo #1

Braced
5/8 x 32.5" HRS


I haven't bent a braced bar in awhile and decided to wrap one up (unplanned).  I thought about cutting it down to around 27-28" but remember how tough and awkward these bends have been in the past off of a layoff, especially with the conditioning of the contact points on the legs.  It turned out to be pretty easy, but I think I would have had trouble with a bar in the previous range.

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Mon (2/15)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x3)  275

Speed Bench Press - mini bands
(3x3)  135
(3x3)  155

Lat Pulldowns
(1x15)  50
(2x12)  100

--Superset--
Side Raises
(2x20)  10
Front Raises
(2x10)  10

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