Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Gettin close to knocking down those 3s one by one. Once you deload and give your tendons a chance to thicken back up you'll put the 3 in the rear view. Bill's high volume gripper workouts are pretty effective when trained smart. Good work!

Thanks Jon! My hands are beat, but do feel stronger. I will not stop until I hear those handles click. I'm also planning to start KTA in a few months, which I know will be an awesome experience ... Especially after what I've seen with RRBT.

[Buccos1]

Mon (10/12)

Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x2) 265

(1x2) 295

(1x1) 315

Standing Press (Strict)

(1x5) 95

(1x5) 125

(1x1) 165

(1x5) 150

Close-grip Bench Press

(1x5) 225

(1x3) 250

RRBT

Phase 8 -- Day 9

I misloaded the bar on standing presses (with 165), thinking it was 150. It felt a little heavier than I was expecting, and I figured I might have counted wrong, as I had 35s on plus smaller weights. So, I stopped at one rep. I might have been able to get another good one, but it felt heavy.

Today marks the last day of RRBT for me. It has/was definitely a journey! When I have a little more time this weekend, I am going to write-up a full-review.

[Buccos1]

Tue (10/13)

Shrugs

(1x10) 135

(1x10) 225

(1x10) 315

(1x10) 405

(1x10) 455

Angled Kettlebell Pushups

(1x25)

Barbell Rows

(1x10) 135

(1x5) 185

(1x5) 205

Pinch Holds (25s)

10 sec.

8 sec.

I thought I'd try something different with shrugs today, using sets of 10 instead of sets of 5. All reps were good, but my hands were starting to scream on the last set of 455.

[Buccos1]

Wed (10/14)

Deadlifts - Conv.

(1x3) 135

(1x2) 225

(1x2) 315

(1x1) 405

(1x1) 425

(1x1) 455

I only had about 30 minutes to lift today, so everything was rushed. 455 felt stronger/faster than 425.

[Buccos1]

Fri (10/16)

Standing Strict Press

(1x5) 95

(1x5) 115

(1x3) 135

(1x3) 155

(1x2) 165

Barbell Rows

(1x5) 135

(1x5) 185

(1x5) 205

Axle Shrugs (mixed)

(1x5) 125

(1x5) 215

(1x3) 305

(1x3) 335

Speed Bench Press

(1x3) 135

(1x3) 155

add chains

(7x3) 155

Dips

-supersetted-

Decline Kettlebell Pushups

(1x10)/(1x20)

(1x10)/(1x10)

Today was one of those rare days that I had a little extra time to train, and it was grand! I added in a couple of extras and had a pretty good pump going ... especially on that last set of pushups.

[Buccos1]

Sat (10/17)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 345

(1x1) 365

(1x1) 390

Grippers - MMS

(1x10) T

(1x3) #1.5

(1x3) HG200 (94lbs.)

(1x3) #2 (107lbs.)

(1x3) #2.5 (123lbs.)

(1x1) SM (132lbs.)

Silver Bullet Hold

#3 (144lbs.) -- 8 seconds

I was happy to get a decent rep with my 132lb. Super Master, especially after doing three reps with my #2.5. Prior to RRBT, my best with the same #2.5 was one rep. (Now, at 100%, it'd probably be four parallel reps.) 390 raw felt heavy today.

[Buccos1]

Sun (10/18)

DO - IMPs

Yellow Nail

5/16 x 7" Grade 2

Red Nail

DU - IMPs

Yellow Nail

1/4 x 6.5" Grade 5

DU - BBW

1/4 x 7" Grade 8

Ironmind Pinchblock

(1x1) 42.5

(1x1) 47.5

(1x1) 52.5

(1x1) 57.5

(1x0) 60

(1x1) 60

Blob 35 - Holds

5 sec.

5 sec.

I ended up getting stopped at 25 degrees on the grade 8 (DU), on my first attempt. I re-wrapped the bar and hit it again about 2 minutes later and took it to about 55 degrees. I was making my pinchblock attempts with very little rest between sets, and barely broke the ground on my first attempt with 60. But, I ended up resting about 3 minutes and made the same attempt, and was able to hold it at lockout for a few seconds. I think my best with this lift is 62.5, which would have probably gone up if I had tried it.

[Buccos1]

Mon (10/19)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 255

(1x2) 295

(1x2) 305

Standing Strict Press

(1x5) 95

(1x5) 115

(1x5) 135

(1x3) 150

Dead Bench Press

(1x1) 225

(1x1) 260

Decline Kettlebell Pushups

(1x20)

[Buccos1]

Wed (10/21)

Sumo Deadlifts - briefs

(1x3) 135

(1x1) 225

(1x1) 315

(1x1) 405

(1x1) 440

(1x1) 475

Grippers - MMS

(1x3) #1

(1x3) #1.5

(1x3) HG200 - 94lbs.

(1x3) #2 - 107lbs.

(1x1) #2.5 - 123lbs.

(2x0) #2.5 - 131lbs.

(1x1) #2.5 - 131lbs.

Deadlifts felt strong today. 475 moved quick. I thought about throwing on more weight for another rep, but was out-of-time, and would have had to do it right away, so passed. I missed my first two attempts at my 131lb. #2.5 right at the end (1-2mm). I waited a few minutes and made a third attempt, and just clicked it.

[Buccos1]

Thur (10/22)

Standing Strict Press

(1x5) 95

(1x5) 115

(1x3) 135

(1x3) 155

Shrugs

(1x8) 135

(1x8) 225

(1x8) 315

(1x8) 405

(1x5) 475

(1x5) 525

Wide-grip Bench Press

(1x3) 135

(1x3) 185

(1x3) 225

(1x3) 250

Speed Bench Press

(3x3) 155

(3x3) 170

Lying Kettlebell Extensions

(1x8) 35

(1x5) 35

[Buccos1]

Fri (10/23)

Shrugs

(1x20) 135

(1x20) 225

(1x20) 315

(1x10) 405

(1x10) 455

Axle Strict Press

(1x5) 85

(1x3) 125

(1x3) 145

(1x3) 155

Lying Kettlebell Extensions

(2x8) 35

Grippers - MMS

(1x5) T

(1x1) #1

(1x1) HG200

(1x1) GHP5

(1x1) #2.5 - 123lbs.

(1x0) GHP6 - 131lbs.

(1x1) Super Master - 126lbs.

(1x9) GHP5 - 111lbs.

(1x8) GHP5 - 111lbs.

[Buccos1]

Sat (10/24)

Squats

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 340

(1x1) 365

(1x1) 385

[Buccos1]

Sun (10/25)

DO - IMPs

Yellow Nail

5/16 x 7" Grade 2

Red Nail

Ironmind Hub

(1x1) 40

(1x1) 45

(1x1) 50

(1x1) 55

(1x1) 60

Ironmind Pinchblock

(1x1) 52.5

(1x1) 57.5

(1x1) 60

Blob 35 - Holds

5 sec.

3 sec.

The reps with the Hub felt pretty strong. I'm looking forward to working this back into the routine (after a 3-month layoff during RRBT).

[Buccos1]

Mon (10/26)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 255

(1x3) 295

Dead Bench Press

(1x3) 225

(1x3) 245

(1x1) 275

Decline Kettlebell Pushups

(1x20)

Grippers - MMS

(1x5) #1

(1x5) #1.5

(1x5) #2 - 107lbs.

(1x5) #2 - 114lbs.

(1x4) #2.5 - 123lbs.

(1x3) #2.5 - 123lbs.

(1x4) #2.5 - 123lbs.

[Buccos1]

Tue (10/27)

Barbell Standing Strict Press

(1x5) 95

(1x5) 115

(1x5) 135

(1x3) 155

(1x0) 175

(1x1) 170

Shrugs

(1x5) 225

(1x5) 315

(1x5) 405

(1x3) 475

(1x3) 525

Barbell Curls

(1x5) 95

(1x5) 105

(2x3) 125

I went for a max on standing press and just missed 175. 170 was tough, but OK. I did barbell curls for the first time in a long time, and the reps were tough.

[David Mitti]

Overhead press is looking strong Carl!

[Buccos1]

Overhead press is looking strong Carl!

Thanks bro! My goal is a bodyweight (190ish) standing strict press. But, I definitely have my sights set on 200+.

[Buccos1]

Wed (10/28)

Deadlifts - Conv.

(1x3) 135

(1x2) 225

(1x1) 315

(1x1) 405

(1x1) 440

(1x1) 475

475 was tough! I didn't think I'd ever get back to 475 raw, but it went up. The slow climb back to 500 raw continues.

[Buccos1]

My Review of RRBT

Note: It has been about three weeks since I finished the program; I have some additional long-term perspective to add to my original thoughts.

When I decided to start RRBT, I was super-excited! I didn't quite know what to expect, never having undertake anything remotely like it. Most of my training with grippers has always been in the low-rep range, and I wasn't sure how I'd respond to high-volume training. I still remember what my hands felt like after those first few days of reps ... I didn't think it was possible to make it through the first few weeks, while still maintaining the same level of gripper throughout. But I decided to fully commit to the program, and read through some journals, gaining some insight, just to fight through the initial pain.

This advice is absolutely right. After the first few painful sessions, my hands began to slowly acclimate to the stress. This was odd to me, as I had never done anything like it. And my hands were already conditioned from years of bending. But, this kind of pain was different, and in different spots. After I began to adjust to the stress, and started to get into a routine, I started to look forward to my closes throughout the day. The transformation from pain, to disbelief, to dreading the next close, to anticipation ... happened rapidly too.

As I worked my way through the phases, my closing strength began to climb, and my original rep grippers were increased. I started to realize that I did respond to volume. It never happened before because it was always short-term. But the theory of working your hands to the max, to develop a new baseline level-of-strength is absolutely correct.

One thing that constantly came up was tears and callouses. At first, I did very little to fight this, and started to get some nasty callouses and an actual ridge through the palm of my hand. When I started to tape my finger(s) up after a few sessions, and then began to "file down" the callouses, a lot of the pain went away, and new issues didn't occur at the same rate. If I had to go back and re-try everything, I'd take more care from the start, and definitely use tape on my fingers, and even along some of the gripper handles.

Toward the end of the program, I started to use my #2.5 (123b.) gripper as my five-rep gripper. This was a gripper that I had previously closed 1, almost 2 times ... maybe like a 1.7. And after that attempt, my hands were dead for days. Through RRBT, and toward the end specifically, I was banging out reps with the 2.5 (and hard #2 for the 10-rep) like it was nothing. AND, my recovery was fast, doing the same thing day-after-day. In my opinion, this was the best thing about the program: the new base-level of strength, and ability to power through a ton of reps unscathed. In the past, a hard gripper workout would have sidelined me for days. But after RRBT, the workout intensity increased ten-fold, and the ability to recover and get back at it was instantaneous.

As far as results go, I did increase my max parallel close. It wasn't crazy, but it was progress. My previous best MMS close on my right hand was a 132b. Super Master. After the program, I closed a 136lb. #2.5. Although most of my focus was on my right hand, I did do my left, just not to the same extent. Prior the the program, I would have trouble with my 94lb. RB210N on my left; after the program, I MMS my 111b. GHP5 lefty. So, I had the biggest gains on my left, going up about 15lbs. RGC. But, overall, both hands feel stronger and my ability to recover from gripper workouts is A TON better. During the last phase of the program, I made an attempt at my 139b. #3, and just missed it (1-2mm). I felt strongest at this point (have since missed it a few times in the 5mm range), but know it is just a matter of time 'till it is done.

I would highly recommend RRBT to anyone looking to change-things-up, or to improve their baseline level-of-strength, while ramping up any weaknesses. And the new level of recovery is for real. Going through the program in its entirety will take you to a new level of hand toughness and improve your ability to recover from gripper-work all-around. I will be starting KTA sometime in the new year, and can't wait to get started!

[Buccos1]

Thur (10/29)

Grippers - MMS

(1x5) Trainer

(1x3) GHP4 - 94

(1x1) GHP5 - 111

(1x1) #2.5 - 123

(1x0) #2.5 - 136

(1x1) GHP6 - 128

DU - IMPs

Yellow nail

1/4 x 6.5" Grade 5

DU - BBW

1/4 x 7" Grade 8

Rolling Thunder

(1x1) 97.5

(1x1) 112.5

(1x1) 122.5

(1x0) 125

1" V-bar

(1x1) 97.5

(1x1) 142.5

(1x1) 187.5

(1x1) 200

FingerWalk - 8lb.

(2x1)

I missed the 136lb. #2.5 by about 3mm. I wasn't feeling strong during warmups, but decided to try it anyway. I did the Rolling Thunder for the first time in awhile today, and as always, it is a challenge. I broke 125 off the ground, but couldn't hold on. My all-time PR with the RT is 140, but I had to work hard for it; any break from it, I lose whatever gains I had. I think I'm going to start working back in finger walks with my 8- and 10-lb. sledges, as my hands feel stronger when I am doing these.

[David Mitti]

Do you plan on adding RT work to your routine moving forward?

[Buccos1]

Do you plan on adding RT work to your routine moving forward?

I don't think so. I like doing it, and will work it in every now-and-then. But, my ceiling with this lift isn't that high, and I am not going to divert a lot into it, at the expense of other things. I do plan on starting axle deadlifts up again, with the hopes of hitting 300 eventually.

[Buccos1]

Fri (10/30)

Standing Strict Press

(1x5) 95

(1x5) 115

(1x5) 135

(1x3) 155

(1x2) 165

Floor Press

(1x3) 135

(1x3) 185

(1x3) 225

(1x1) 275

(1x1) 285

Speed Bench Press

(1x3) 135

(3x3) 155

(3x3) 155 - add chains

[Buccos1]

Sun (11/1)

Squats

(1x3) 135

(1x3) 225

(1x1) 315

add briefs

(1x1) 405

(1x1) 440

(1x1) 475

Grippers - MMS

(1x5) Trainer

(1x5) #1

(1x3) HG200 - 95

(1x3) #2 - 102

(1x3) #2 - 114

(1x1) SM - 126

(2x0) 280N - 136

I squatted in briefs (loose centurion) for the first time in awhile. Reps weren't perfect and groove was off, but I wanted to feel some heavier weight. I made two attempts at my RB280N. Both were 1-2 mm from closing. I need to get better at the last few mm's on my closes.

[Buccos1]

Mon (11/2)

Standing Strict Press

(1x5) 95

(1x5) 115

(1x5) 135

(1x3) 155

(1x2) 165

Shrugs

(1x8) 225

(1x8) 315

(1x8) 405

(1x5) 475

(1x5) 525

Decline Kettlebell Pushups

(1x25)

Lying Kettlebell Extension

(2x8)

Finger Walks - 10b Sledge

(1x1)

I've been doing standing presses enough now, that I am getting comfortable with the movement. I am going to start messing around with the rep-scheme a little, to see what effect that has on my top-end strength.