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Donati's Log Of Steel Bending, Grip And Powerlifting


Buccos1

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Mon (1/26)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 245

(1x3) 285

(1x2) 315

Bamboo Bar Bench Press

(2x20) 75

Barbell Rows

(2x10) 135

(2x5) 185

Dips

(2x10)

Still very sore from the surgery, but had my post-op appointment with the urologist and had the stent removed. They said I was OK to lift, so I ended up getting in a bench session. Kidney stones suck!!!

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Wed (1/28)

Wide-grip Bench Press

(2x5) 135

(2x5) 185

(2x5) 225

Speed Bench Press

(1x3) 135

(8x3) 135 - add mini bands

Shrugs

(1x8) 225

(1x8) 315

(3x5) 405

1-arm rows

(3x8) 85

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Fri (1/30)

Grippers - MMS

(1x5) T

(1x3) #1

(1x3) RB 210N

(1x3) #2

(1x0) #2.5

1" V-Bar

(1x1) 185

(1x1) 210

(1x1) 220

Ironmind Pinch Block

(1x1) 42.5

(1x1) 47.5

(1x1) 50

(1x0) 55

Stub

(1x1) 25

(1x1) 30

DO - IMPs

Yellow Nail

1/4 x 5.5" Grade 5

Red Nail

DU - IMPs

1/4 x 6" Grade 2

1/4 x 6.5" Grade 5

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Sat (1/31)

Squats

(1x5) 135

(1x3) 225

(1x1) 315

add briefs

(7x1) 405

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Mon (2/2)

Bench Press

(2x8) 135

(1x5) 165

(1x3) 225

(1x3) 260

(1x2) 315

Close-grip Bench Press

(1x8) 225

(1x7) 225

Dips/Kettlebell Pushups (superset)

(2x10)

It seems like I've dropped a few pounds, with bodyweight staying around 192-195 the past few weeks. All of my old powerlifting gear has become very loose, as most of it was used when I weighed 210-235. Even the single-ply briefs I had tightened up are loose again.

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Mon (2/2)

Bench Press

(2x8) 135

(1x5) 165

(1x3) 225

(1x3) 260

(1x2) 315

Close-grip Bench Press

(1x8) 225

(1x7) 225

Dips/Kettlebell Pushups (superset)

(2x10)

It seems like I've dropped a few pounds, with bodyweight staying around 192-195 the past few weeks. All of my old powerlifting gear has become very loose, as most of it was used when I weighed 210-235. Even the single-ply briefs I had tightened up are loose again.

Is this a good or bad thing?

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Bad. LOL I guess it's better for my health, but I'm not intentionally trying to lose weight. All-around, I feel pretty solid at 200, and have tried to stay right near my competition weight of 198. But having the baby, and more things going on, have cut out a lot of my previous night-eating, which has really changed the physique, without doing anything else different.

As I get closer to 190, I can really feel the difference in strength. If I can maintain this weight, I might actually look to compete in the 181 class. That'd be nuts!! ... dropping from the 242s to 181. I compete both raw and single-ply, but don't want to buy all-new gear (everything is/will be 2-3 sizes too big).

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Bad. LOL I guess it's better for my health, but I'm not intentionally trying to lose weight. All-around, I feel pretty solid at 200, and have tried to stay right near my competition weight of 198. But having the baby, and more things going on, have cut out a lot of my previous night-eating, which has really changed the physique, without doing anything else different.

As I get closer to 190, I can really feel the difference in strength. If I can maintain this weight, I might actually look to compete in the 181 class. That'd be nuts!! ... dropping from the 242s to 181. I compete both raw and single-ply, but don't want to buy all-new gear (everything is/will be 2-3 sizes too big).

Gotcha, makes complete sense to me!

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Since I had my kid I've went down 15 lbs and have been holding steady at 183-185... Grip strength is still as high or higher than it was but I don't think my DL is as high as it was 450ish a year ago. All in all I feel healthier at this unbulky weight.

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Since I had my kid I've went down 15 lbs and have been holding steady at 183-185... Grip strength is still as high or higher than it was but I don't think my DL is as high as it was 450ish a year ago. All in all I feel healthier at this unbulky weight.

Yeah, I definitely feel more healthy at a lower weight, but at the expense of poundage in the weight room. There's no disputing that you'll lose strength ... it's just differs as how long it will take. (I'm sure there are some who will be the complete opposite, but I doubt many.) When I was 220ish (after dropping 10lbs.), I was squatting 525+ each week. When I set a goal to get to 210, I kept pushing it each week to maintain my numbers at 220, and had success ... just had to plan more effectively, and push a little harder. When I hit 200, I kept pushing to stay over 500 each week. I was able to do this for several months, but have started to lose it this past year, especially as my weight has stayed sub-200. (I'm sure age and injuries has something to do with this too.)

Even with bench, I've seen somewhat of a decline lately. After dropping the initial weight, my strength went up (320 to 350 max raw), but it's been a struggle this past year to stay at that level. My goal still remains a double bodyweight raw bench, and a triple bodyweight deadlift. I suppose the longterm goal of a 600 DL will be more difficult, but the triple bodyweight might be more attainable. I've thought about how grip strength would change through weight loss, and am happy to hear that many people's overall levels don't change too much!

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Tue (2/3)

Grippers - MMS

(1x10) T

(1x10) #1

(1x10) #1.5

(1x5) #2

(1x2) GHP5

Rolling Thunder

(1x10) 55

(1x1) 100

(1x1) 115

(1x0) 125

Ironmind Hub

(1x1) 50

(1x1) 55

(1x1) 60

Stub

(1x1) 30

(1x1) 32.5

Blob 35 - Holds

10 seconds

10 seconds

Inverted Hex

(2x1) 40

Finger Walk - 8lb

I was happy to get 2 reps with the GHP5. It is not rated, but my best with this has been 2 reps, and today, I got two solid closes. I am going to spend some more time with the GHP5, and avoid the 2.5 and 126lb. SM until I can get 5 reps with the GHP5.

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Wed (2/4)

Floor Press

(1x5) 135

(1x5) 185

(1x3) 225

(1x3) 250

(1x1) 275

(1x1) 285

Speed Bench Press - mini bands

(1x3) 135

(3x3) 155

(4x3) 150

Shrugs

(1x8) 225

(1x8) 315

(1x8) 405

Angled Kettlebell Pushups

(2x15)

Lying Dumbell Ext.

(2x8)

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Thur (2/5)

Axle Deadlift - Double Overhand

(1x3) 115

(1x3) 205

(1x1) 225

(1x1) 235

(1x1) 255

(1x1) 265

1" V-bar

(1x1) 120

(1x1) 170

(1x1) 195

(1x1) 220

Little BigHorn

(1x3) 80

(1x1) 115

(1x1) 120

Ironmind Pinch Block

(1x1) 42.5

(1x1) 47.5

(1x1) 52.5

(1x0) 57.5

The axle felt solid today. Suprisingly, I haven't been spending that much time on it, and it's gone up steadily over the past few months. The only thing I have done differently with the axle is increasing the poundage in my work sets before a max attempt.

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Sat (2/7)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

add briefs

(1x2) 405

(1x1) 425

(1x1) 455

Deadlifts

(1x3) 135

(1x3) 225

(1x2) 315

(1x1) 405

(1x1) 455

I typically don't train squats and deads on the same day (excluding pre-meet training), as it ends up beating me up pretty good. But I had to get in a deads session as I missed the past two weeks after the surgery. Both felt OK today, but not great.

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Sun (2/8)

Grippers - MMS

(1x5) T

(1x5) #1

(1x5) RB210N

(2x2) GHP5

DO - IMPs

Yellow Nail

1/4 x 6" Grade 8

Red Nail

DU - IMPs

Yellow Nail

1/4 x 6" Grade 5

Ironmind Pinchblock

(1x1) 42.5

(1x1) 47.5

(1x1) 52.5

(1x1) 55

The 55 was a PR on the pinch block ... felt pretty solid. I have gotten a little air with 57.5 but it was more like a hop. I think 60lbs. will happen soon!

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55# is an excellent pinch with that thing, going by what I've seen. I don't think many have trained it extensively but I don't think more than a handful of the best pinch guys have done more than 70#. Great work.

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55# is an excellent pinch with that thing, going by what I've seen. I don't think many have trained it extensively but I don't think more than a handful of the best pinch guys have done more than 70#. Great work.

Thanks Jon. It is a fun thing to train for sure. I've been looking for info on what's been done on it, but haven't been able to find much. It'd be cool to see some of the top guys on this. 70lbs is the goal for me ... not sure if this is possible, but I'm going to add this in the rotation and it's going to be one of the big numbers I am going after this year.

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Mon (2/9)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 275

(1x3) 310

Barbell Rows

(1x8) 135

(1x8) 185

(2x5) 200

Bamboo Bar Bench Press

(2x20) 75

Angled Kettlebell Pushups

(2x10)

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Tue (2/10)

Barbell Shrugs

(1x8) 135

(1x8) 225

(1x8) 315

(1x5) 405

(1x5) 455

(1x5) 495

Axle Bench Press

(1x5) 125

(1x5) 175

(1x5) 215

(1x3) 265

Angled Kettlebell Pushups

(3x10)

25s Pinch - Hold

(2x1) 10 seconds

I normally don't bench two days in a row, but wanted to get something in and couldn't wait. I forgot how much I liked doing fat bar benches ... it really takes stress off of the wrists and hits the tris in a different way. The pinch holds felt solid today.

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I would throw in some dynamic pinch with the block to get you over the plateau. Stuff like mini hops for speed or swings have made me a much better pincher than I was a few years ago. When you mix movement with an isometric that is pinch, you're strengthening the supporting muscles and tendons, helping to speed up the strength building process as opposed to just holds and lifts - which are basically only isometrics.

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I would throw in some dynamic pinch with the block to get you over the plateau. Stuff like mini hops for speed or swings have made me a much better pincher than I was a few years ago. When you mix movement with an isometric that is pinch, you're strengthening the supporting muscles and tendons, helping to speed up the strength building process as opposed to just holds and lifts - which are basically only isometrics.

Thanks ... will definitely try this! When you do swings, what type of weight do you use and rep-scheme?

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Thur (2/12)

Floor Press

(1x5) 135

(1x5) 185

(1x3) 225

(1x2) 265

(1x1) 280

(1x1) 290

Close-grip Bench Press

(2x5) 225

Speed Bench Press

(1x3) 135

(1x3) 155

(7x3) 155 - add chains

Dips/Kettlebell Pushups

2x10 (superset)

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I would throw in some dynamic pinch with the block to get you over the plateau. Stuff like mini hops for speed or swings have made me a much better pincher than I was a few years ago. When you mix movement with an isometric that is pinch, you're strengthening the supporting muscles and tendons, helping to speed up the strength building process as opposed to just holds and lifts - which are basically only isometrics.

Thanks ... will definitely try this! When you do swings, what type of weight do you use and rep-scheme?

Usually 5-8 reps, at about 70-80% of 1rm. Some times I do more reps on a volume day. They are more challenging and fun than simple pulling, and they really help you master the weight as you progress.

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Fri (2/13)

Grippers - MMS

(1x5) T

(1x5) #1

(1x3) #1.5

(1x3) GHP5

(1x2) GHP5

Ironmind Hub

(1x1) 50

(1x1) 55

(1x1) 60

2-hand Pinch

(1x1) 45

(1x1) 95

(1x1) 115

(1x1) 125

(1x1) 140

Axle Deadlift - Double Overhand

(1x1) 115

(1x1) 205

(1x1) 225

(1x1) 245

Ironmind Pinch Block

(1x1) 42.5

(1x1) 52.5

Stub

(1x1) 20

(1x1) 30

(1x1) 32.5

Grippers felt awesome today! The 3 reps with the GHP5 was a PR … previous best was 2.

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Sat (2/14)

Squats - briefs

(1x5) 135

(1x3) 225

(1x3) 315

(1x2) 405

(1x1) 425

(1x1) 460

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