Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Tue (12/30)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 255

(1x2) 315

Floor Press

(1x3) 225

(1x3) 255

(1x1) 285

Shrugs

(1x5) 225

(1x5) 315

(1x5) 405

(1x5) 455

Standing Press

(1x8) 95

(2x5) 135

Lying Dumbell Extensions

(1x8) 30

(1x6) 30

Today was my first day back, after a four-day hiatus living in the hospital (aside from leaving for a few workouts) for the birth of my son. I am looking forward to getting back to semi-normal, but have been told by many that is unlikely to happen for a long time. LOL

Once again, I didn't really get a chance to warm up the garage, and bench felt tough. I tried standing presses for the first time in a decade. I might start to include some more overhead-type pressing in my routine this year.

[Buccos1]

Wed (12/31)

Grippers - MMS

(1x3) RB 210N

(1x3) #2

(1x0) SM (126lb.)

Ironmind Hub

(1x1) 50

(1x1) 57.5

(1x1) 65

Adjustable Thickbar

(1x3) 110

(1x1) 145

(1x1) 180

(1x1) 205

1" V-bar

(1x1) 140

(1x1) 195

(1x1) 205

(1x1) 225

Blob 35

(2x1)

Inverted Hex

(2x1) 40

Horseshoe - 1.2" suede

Diamond Bronco PL000

Overall, a pretty good session. I just missed closing the 126. I definitely need to improve on the last part of the close. I have a narrow-handled gripper somewhere ... might of been lost in the move. I have a filed down #2 still packed up somewhere I think too.

[Buccos1]

Fri (1/2)

Speed Bench - mini bands

(3x3) 135

(5x3) 135 - add chains

Axle Deadlifts - Double Overhand

(1x3) 125

(1x3) 175

(1x3) 215

(1x1) 245

Bamboo Bar Bench Press

(1x20) 75

(2x10) 145

Kettlebell Extensions

(3x5) 35

I've been having some issues with my foot/ankle the past few years. These past few months, it has seemed like it's getting worse, so I had an x-ray last week, and the foot doctor diagnosed a heel spur, and wanted to do further testing. So, I had to get an MRI, and am waiting on the good news. I'm still able to lift, and do mostly everything, but with more pain on some things. Hopefully this doesn't end up derailing me too much!

[Buccos1]

Sat (1/3)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

add loose briefs

(1x2) 405

(1x1) 440

(1x1) 455

[Buccos1]

Sun (1/4)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 275

(1x2) 315

Bench Press - Sling Shot

(2x1) 365

Close-grip Bench Press

(2x5) 225

[Buccos1]

Mon (1/5)

1" V-bar

(1x1) 150

(1x1) 185

(1x1) 220

Blob 35 - Holds

5 seconds (3x)

Finger walks

L/R 8lb. sledge

DO - IMPs

Yellow Nail

1/4 x 6" Grade 8

Red Nail

[Buccos1]

Tue (1/6)

Bamboo Bar Bench Press

(1x20) 75

(3x8) 145

Rolling Thunder

(1x5) 52.5

(1x5) 97.5

(1x1) 117.5

(1x1) 127.5

Shrugs

(1x8) 135

(1x8) 225

(1x8) 315

(1x5) 405

(1x5) 455

Ironmind Pinch Block

(1x5) 30

(1x3) 40

(1x1) 50

(1x0) 55

Band Pushdowns

(2x20) Average Band

I had my second kidney stone in as many months the other day. Ended up in the ER again and imaging looks like it will have to be surgery to fix it. Don't know if anyone has had stones, but it really sucks!!! One of my gifts over the holidays was the Ironmind Pinch Block, and 50 was really solid on it, but 55 kept slipping. Not sure if the temperature in my garage had anything to do with it.

[Buccos1]

Thur (1/8)

Speed Bench Press - mini bands

(6x3) 135

(3x3) 145

Close-grip Bench Press

(1x5) 185

(1x5) 225

(1x5) 255

Ironmind Pinch Block

(1x3) 30

(1x3) 40

(1x1) 50

Rolling Thunder - Holds

10 sec. -- 102.5

10 sec. -- 102.5

The hospital gave me a some pain medication for the stones, which helps for awhile after I take it. It felt good enough today to head out to the garage to get a session in. I started off with grippers, but it was too cold to get any good closes (5 outside/18 in garage). Didn't have much time to try and heat it up either. So, I stopped after a few MMS reps with the #2.

The Rolling Thunder has felt pretty good the past few sessions. My progress on this thing has been incremental over the past few years, but if I stay consistent with it, 150 might be possible.

[Buccos1]

Sat (1/10)

Box Squats

(1x5) 135

(1x3) 225

(1x3) 315

(2x2) 335

(3x2) 355

Standing Calf Raise

(2x15) 135

1" V-bar

(1x1) 150

(1x1) 200

(1x1) 225

Grippers - MMS

(1x5) #1

(1x3) #1.5

(1x1) GHP5

(1x0) #2.5

I decided I am going to reintroduce box squats to my rotation. For one, I have been feeling constantly beat up, and this should help with recovery with almost everything. Also, my form/technique has gotten a little sloppy, and more volume with these should help dial things back in.

The v-bar felt strong today! I thought about going for a PR on it (240), but wanted to save something for grippers. I ended up just missing again on the 2.5 ... maybe 2 mm.

[Buccos1]

Here are my goals for 2015:

Deadlift 600lbs.

raw bench press 365lbs.

1500lb. meet total - 198lb. Masters

Axle - double overhand - 300lbs.

Ironmind Hub - 75lbs.

1" V-bar - 275lbs.

close GHP6

close COC #3

Rolling Thunder - 150lbs.

MM0 cert.

SSP 8x18 #000 cert.

I have a few things I would like to do with double overhand/underhand bending this year, but it's going to depend on my overall health. One of the things I'd love to do again is a 500+ 7" bar in IMPs. I know I could get back to that, but it'd take some dedicated training for sure, at the expense of some other things I wanted to do. One of my big DU goals is a 440 x 7" bar in single wraps.

[EricMilfeld]

Very strong and well balanced goals.

[Shoggoth]

Some good goals!

[Anthony C.]

Awesome list, carl. I think you have the strength for a few of those right now, actually.

[Buccos1]

Very strong and well balanced goals.

Thanks Eric!

Some good goals!

Thanks Jason!

Awesome list, carl. I think you have the strength for a few of those right now, actually.

Thanks Anthony! I might be close on a few, but the stars would have to align perfectly. Some, I've regressed a little compared to last summer, but I'll get there. I'm really going to be experimenting a lot this year with grippers and setting techniques. Edited January 16, 2015 by Buccos1

[Buccos1]

Mon (1/12)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 265

(1x2) 315

Dead Bench Press

(1x3) 225

(1x3) 245

(1x1) 275

Rolling Thunder

(1x1) 97.5

(1x1) 117.5

(2x0) 132.5

I just missed the 132.5 on the RT ... just about locked out, but couldn't hold on. The second rep was about halfway.

[Buccos1]

Wed (1/14)

Deadlifts

(1x5) 135

(1x3) 225

(1x2) 315

(1x1) 405

add loose suit

(1x1) 425

(1x1) 455

(1x1) 500

[Buccos1]

Thur (1/15)

Floor Press

(1x5) 135

(1x5) 185

(1x3) 225

(1x3) 250

(1x2) 275

(1x1) 285

Speed Bench - mini bands

(3x3) 135

(5x3) 145

Shrugs

(1x8) 225

(1x8) 315

(2x5) 405

(1x5) 495

[Buccos1]

Sat (1/17)

Box Squats

(1x5) 135

(1x3) 225

(1x3) 315

(5x3) 350

Axle Deadlifts - Double Overhand

(1x3) 125

(1x3) 215

(1x1) 235

(1x1) 245

(1x1) 260

1" V-Bar

(1x1) 185

(1x1) 210

(1x0) 235

(1x1) 235

Stub

(1x1) 25

(1x1) 30

(1x1) 32.5

(1x1) 35

Grippers - MMS

(1x5) T

(1x3) #1

(1x3) #2

(1x0) #2.5

I still have a ton of work to do with box squats, as half the sets felt off (balance and speed). The axle felt awesome today! Might have been good for 265-270. I missed the 2.5 again by a few mms. I thought I would get it today, especially because the #2 closes right before it were effortless, and it was my harder #2.

[Buccos1]

Sun (1/18)

DO - IMPs

Yellow Nail

17/64 x 6" (390lb.)

Red Nail

DU - BBW

Yellow Nail

1/4 x 6.75" Grade 8

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 55

(1x1) 60

[Buccos1]

Mon (1/19)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 265

(1x2) 315

Close-grip Bench Press

(2x5) 225

Barbell Rows

(1x8) 135

(2x5) 185

(1x5) 205

Lying Dumbell Extensions

(1x8) 30

(1x5) 30

I did barbell rows for the first time in over a year, at least. I am going to attempt to get these back in to my routine, as I know they will help all three of the big lifts. It's just one of those few-and-far-between lifts that I do not stick with. But, I think if I do start doing them 1-2 times/week, and get them back into the regular rotation, they'll stick.

I have been experimenting with foot position and arch a little on my heavier bench sets. When my bench was at it's best (both raw and shirted), I had a medium arch and was up on my toes. But for the past year, I've gone more flat-footed, trying to get more leg-drive. (ADAU/100% raw also requires feet flat) Once again, I probably could have grinded out a third rep with 315, but didn't want to chance it by myself in the COLD garage.

[Buccos1]

Wed (1/21)

Grippers - MMS

(1x3) #1

(1x1) #2

(1x1) GHP5

(1x1) #2.5

Grippers - Holds

10 sec. - RB 210N

10 sec. - #2 (109 lbs.)

Rolling Thunder

(1x5) 67.5

(1x3) 102.5

(1x1) 130

1" V-bar

(1x1) 180

(1x1) 205

(1x0) 232.5

Ironmind Pinch Block

(1x1) 42.5

(1x1) 47.5

(1x1) 52.5

Blob 35 - Holds

(3x1) 5 seconds

Stub

(1x1) 25

(1x1) 30

(1x1) 35

(1x0) 37.5

Ironmind Hub - Holds

50 -- 10 sec.

55 -- 10 sec.

60 -- 5 sec.

I closed the #2.5 I've been missing the past few sessions. It wasn't a solid close; the handles seemed like they just touched ... but I was happy to get this once again. Everything felt pretty good all-around today.

Edited January 22, 2015 by Buccos1

[Anthony C.]

Nice!

[Buccos1]

Thanks Anthony!

[Buccos1]

Thur (1/22)

Speed Bench

(1x5) 45

(1x3) 95

(1x3) 135

(3x3) 155

(6x3) 155 - add chains

Dead Bench Press

(1x3) 225

(1x2) 255

(1x1) 275

Barbell Rows

(1x5) 135

(1x5) 185

(1x5) 205

Shrugs

(1x5) 225

(1x5) 315

(1x5) 405

(1x3) 495

Dips

(3x10)

[Buccos1]

Sun (1/25)

Grippers - MMS

(1x5) T

(1x3) #1.5

(1x3) #2

(1x1) #2.5

Ironmind Hub - Holds

45 -- 5 sec.

55 -- 5 sec.

60 -- 5 sec.

Ironmind Pinch Block

(1x1) 40

(1x1) 50

Stub - Holds

30 -- 5 sec.

30 -- 3 sec.

Sledge Deadlift

(1x1) 144

(1x1) 168

(1x1) 174

I ended up having surgery to remove a very large kidney stone that was stuck, and causing me agony. The surgery was Friday morning, and went OK. A lot of pain these past few days, but trying to work through it. I took two days off but needed to do something today to keep my sanity.