Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Mon (11/7)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x3)  265
(1x2)  305

Close-grip Bench Press - 1-board
(1x3)  225
(1x3)  250

Barbell Shrugs
(1x8)  135
(1x8)  225
(1x8)  315
(1x8)  405

Band Pushdowns
(2x20)

RRBT
Phase 1/Day 1

I decided to start-up RRBT again, due to a fear of stagnation and the realization that I have been plateaued the past few months.  The last time I did RRBT, my RGC MMS went from 132 to 136.  Not too long after that, I closed the #3 for the first time (during KTA).  Right now, I am about RGC 138.  When I am done with the program, I hope to finally get the MM0 cert and be closing my 144lb. #3.

[Buccos1]

Tue (11/8)

Neutral-grip Standing Press
(1x5)  40
(1x5)  60
(1x5)  90
(1x3)  110
(1x3)  130
(1x2)  140
(1x10)  90

Axle Curls
(1x5)  100
(1x3)  120

Pull Ups
(2x5)

RRBT
Phase 1/Day 2

Today was the first day in a LONG time that I didn't have severe shoulder pain from doing overhead presses.  I was able to get through all of the reps with very minimal "pain."  Overall, though, things felt pretty good.  This was with a neutral grip bar, so I still haven't done much with a regular bar.

[Buccos1]

Wed (11/9)

RRBT
Phase 1/Day 3

My hands are definitely feeling it from the grippers.  It doesn't seem as bad as the last time, but I had to already drop my planned gripper by a few lbs. RGC.

[Buccos1]

Thur (11/10)

Deadlifts
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  405
(1x1)  440
(1x1)  475

RRBT
Phase 1/Day 4

[Buccos1]

Fri (11/11)

Reverse Axle Curls
(1x8)  40
(1x5)  60
(1x5)  70

2-hand Flask Pinch
(1x1)  95
(1x1)  120
(1x1)  130
(1x0)  140
(1x1)  140

1-hand Tips Tester
(1x1)  50
(1x1)  95
(1x1)  105
(1x1)  115

Blob 35
(2x1)

Finger Walk - F/B
(2x1)  10

RRBT
Phase 1/Day 5

[Buccos1]

Sat (11/12)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  340
(1x1)  370
(1x1)  395

Neutral-grip Standing Press
(1x5)  30
(1x5)  60
(1x5)  80
(1x3)  100
(1x3)  120
(1x3)  140

Pull Ups
(2x5)

RRBT
Phase 1/Day 6

Squats felt rough today leading up to my work-sets.  But, as things progressed, I started to feel stronger.  I was planning on 385 today, but 370 felt so fast and solid, I jumped to 395 and had a decent rep.  The last time I squatted 400+ raw was probably 2006 or 2007.  I am going to make an attempt at 400 raw (with cheap 2-meter wraps) soon.

[Buccos1]

Sun (11/13)

RRBT 
Phase 1/Day 7

[Buccos1]

Mon (11/14)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x2)  255
(1x2)  285
(1x1)  310

Barbell Shrugs
(1x5)  225
(1x5)  315
(1x5)  405
(1x5)  455

Barbell Curls
(1x5)  85
(1x5)  115
(1x5)  125

Band Pushdowns
(3x12)

RRBT
Phase 1/Day 8

Bench and curls felt strong today.  My hands are hurting pretty good from RRBT.  I'm definitely glad there is a break coming up!

[Buccos1]

Tue (11/15)

DU - IMPs
1/4 x 7" CRS
Yellow Nail
1/4 x 7 Square
Red Nail

2-hand Flask Pinch
(1x1)  95
(1x1)  120
(1x1)  130
(1x1)  140
(1x0)  150
(1x1)  150

RRBT
Phase 1/Day 9

These new Red Nails can be brutal!  My hands are far from 100% lately, with RRBT, which has/is making bending more difficult.  I was stopped at about 20 degrees on my first attempt at the Red today.  Then, I lost my grip on it and the wraps unraveled.  I re-wrapped (after busting up my fingers a little) and hit another Red, taking it down, painfully, in about 1 minute.  It turned into an all-effort attack, and was an exhausting fight the entire way.  The reality is, with these new Reds ... if you are not ready to bend these things, they will humble you very quickly.  (This, of course, is for us mere mortals.  There are some bending machines that this does not apply to! )

[Buccos1]

Wed (11/16)

RRBT
Phase 1/Day 10

[Buccos1]

Thur (11/17)

RRBT
Phase 2/Day 1

[Buccos1]

Fri (11/18)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  445
(1x1)  490

Standing Neutral Grip Presses
(1x3)  50
(1x3)  70
(1x3)  100
(1x3)  120
(1x3)  140
(1x3)  150

Pull-ups
(2x5)

RRBT
Phase 2/Day 2
 

[Buccos1]

Sat (11/19)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350
(1x1)  380
(1x1)  400

RRBT
Phase 2/Day 3

This was my first 400lb. raw squat in probably 8 years.  Due to multiple injuries to my hip, knees (both), I squatted mainly in briefs for most of the past decade, not doing much more than 315 raw in training.  But, things have slowly started to feel better the past year, where I have been testing my raw deadlift and squat more-and-more.  I don't want to reinjure myself pushing the raw bill too much, but would like to continue pushing my squat up to as close to 440 (200kg) as I can.  The wraps I am using are the cheap, stretchy 2 meter "Up" wraps.  Maybe I will start working in some better wraps as I get used to these again.  

[Buccos1]

400 Raw Squat

 

[Buccos1]

Sun (11/20)

DU - IMPs
Yellow Nail
1/4 x 6.5" Grade 5

DU - BBW
1/4 x 7" Grade 8

2-hand Flask Pinch
(1x1)  95
(1x1)  120
(1x1)  130
(1x1)  140
(1x1)  150

RRBT
Phase 2/Day 4

[Buccos1]

Mon (11/21)

Bench Press - 2 board
(1x5)  135
(1x3)  185
(1x3)  225
(1x1)  275
(1x1)  315
(1x1)  335

Axle Floor Press
(1x2)  215
(1x2)  235
(1x2)  265

Standing Axle Presses
(1x3)  30
(1x3)  80
(1x3)  100
(1x3)  120

RRBT
Phase 2/Day 5

Both types of bench presses felt slow and weakish today.  I wanted to try-out standing presses with the axle, as neutral grip presses have been pain-free the past few sessions.  Everything was good up until 100lbs. and then I started to feel it a little in the shoulder.  120 was painful, and I probably should have stopped after the first rep.  Comparing it to a few months ago, the pain isn't as severe, but it is definitely still there.  I think I'll stick with neutral-grip presses for now.  With these, I'm also able to get my lats tighter, for a more stable descent.

[Buccos1]

Tue (11/22)

RRBT
Phase 2/Day 6

[Buccos1]

Wed (11/23)

Deadlifts
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  405
(1x1)  440
(1x1)  475

Standing Press - Neutral Grip
(1x5)  65
(1x3)  100
(1x3)  125
(1x3)  145
(1x3)  155

RRBT
Phase 2/Day 7

Deadlifts felt heavy today.  But, standing presses continue to feel better-and-better.

[Buccos1]

Thur (11/24)

RRBT
Phase 2/Day 8

[Buccos1]

Fri (11/25)

RRBT
Phase 2/Day 9

I've been able to stick with my planned grippers, for the most part through all of my reps.  But, my hands are starting to feel the constant pain.  The difference between this time and the last time through RRBT is that my hands are holding up a lot better.  The first time through, I was getting a lot more skin tears and bruising ... not so much this time, despite using slightly more difficult grippers.

 

[Buccos1]

Sat (11/26)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  345
(1x1)  385
(1x1)  405

Standing Presses - Neutral Grip
(1x5)  85
(1x5)  105
(1x3)  125
(1x3)  155
(1x3)  165
(1x1)  180

Pull Ups

RRBT
Phase 2/Day 10

I wasn't too sure about trying for 405 on squat (raw) today, but decided to make an attempt after 385 felt pretty solid.  Not a perfect rep, but not too bad.  The one side hit the safety bar which threw me off a little. 

[Buccos1]

Sun (11/27)

DO - IMPs
Yellow Nail
Yellow Nail (5.5")
1/4 x 7" Square
Red Nail

DU - IMPs
1/4 x 7" CRS
Yellow Nail (5.5")
1/4 x 6.25" Grade 5

2-hand Pinch - Flask
(1x1)  95
(1x1)  105
(1x1)  120
(1x1)  140
(1x0)  155

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

Reverse Axle Curls
(1x8)  40
(1x5)  60
(1x5)  70

2" V-bar
(1x1)  110
(1x1)  155
(1x0)  190

RRBT
Phase 2/Day 10 (extra)

[Buccos1]

Mon (11/28)

RRBT
Phase 3/Day 1

 

[Buccos1]

Tue (11/29)

Reverse-band Bench Press
(1x5)  135
(1x3)  225
(1x3)  275
(1x3)  315
(1x1)  365
(1x1)  385

Bamboo Bar Bench Press

(3x15)  75

Axle Curls
(1x5)  85
(1x5)  105
(1x3)  125

RRBT
Phase 3/Day 2

Reverse band presses were tough today.  Haven't done these in awhile and it showed.

[Buccos1]

Wed (11/30)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  445
(1x1)  500

Standing Presses (Neutral-grip)
(1x5)  75
(1x5)  105
(1x3)  125
(1x3)  145
(1x1)  165
(1x1)  185

RRBT
Phase 3/Day 3

Standing presses continue to feel pretty good.  The 185 was sloppy ... having more difficulty locking heavy weight out with a neutral grip.  I think the 500lbs. sumo was a PR in briefs.  I've pulled a lot more in a suit, but don't think I've ever attempted 500 with briefs.  The weight felt pretty good and the rep was smooth until lockout.