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Donati's Log Of Steel Bending, Grip And Powerlifting


Buccos1

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Sat (11/23)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

(1x2) 405 - add briefs

(1x1) 455

(1x1) 475

Axle Deadlift - DO

(1x1) 115

(1x1) 135

(1x1) 185

(1x1) 205

(1x0) 220

(1x0) 225

DO - IMPs

Yellow Nail

1/4 x 6" Grade 5

Red Nail

This week marks the fifth-anniversary of my purchase of the Ironmind Bag of Nails, and the beginning of my steel bending journey. In honor of 5 years, I did a Red Nail bend. :)

http://www.youtube.com/watch?v=6cw7ocZ5_Rs

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Congrats Carl, you're one of the few guys that have kept bending for that length of time

Thanks Tom! One of my goals from the beginning has been to do this for the "long haul." I wanted to hit some big bends, but also incorporate bending into my everyday training ... AND use it as a form of therapy. :laugh

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Sun (11/24)

Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x3) 275

(1x3) 320

Bench Press - Slingshot

(1x3) 365

(1x2) 400

Kettlebell Extensions

(1x12) 20

(1x8) 35

Tricep Pushdowns

(2x12)

My top raw set felt great today! I had another rep in me on the 320, but was only looking to do 3.

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Mon (11/25)

Seated Press

(1x10) 95

(1x5) 135

(1x5) 155

(1x3) 175

Axle Curls

(2x12) 75

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 55

(1x0) 62.5

1-hand Pinch

(1x1) 50

(1x1) 60

1-hand Axle Deadlift

(1x1) 75

(1x1) 95

(1x1) 115

(1x1) 125

(1x0) 130

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Tue (11/26)

Dead Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x3) 245

(1x3) 275

Floor Press

(1x3) 225

(1x3) 255

(1x2) 275

(1x2) 285

Speed Bench

(1x5) 135

(4x3) 185

(4x3) 165 - add chains

2-hand Pinch (45s+)

(1x1) 90

(1x1) 100

(1x1) 120

Horseshoe - 1.25" suede

Diamond Bronco PL000

Bench felt strong today. The PL000 was my best-ever with this shoe ... took it to almost 200 deg.

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Fri (11/29)

Seated Press

(1x8) 95

(1x8) 135

(1x5) 155

(1x2) 185

Barbell Shrugs

(1x8) 225

(1x8) 315

(1x8) 405

(1x5) 455

1-arm Axle Deadlift

(1x1) 75

(1x1) 95

(1x1) 115

(1x0) 130

Ironmind Hub

(1x1) 50

(1x1) 55

(1x1) 60

(1x1) 62.5

Grippers

(1x5) #1

(1x5) #1.5

(1x5) #2

I've been close for awhile on the 62.5, but have kept losing it at the halfway point. Today, it was great to finally hit this lift on the hub! I got it on video and will probably put it up later-on. Grippers felt pretty strong today too.

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Sun (12/1)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 275

(1x3) 300

(1x0) 355 https://www.youtube.com/watch?v=nZUIwfqT2ao

(1x22) 225 https://www.youtube.com/watch?v=zh6fFmFxM9o

Squats

(1x5) 135

(1x3) 225

(1x2) 315

(1x2) 405 - add briefs

(3x1) 440

The 355 was the heaviest I ever attempted raw. Ended up stalling about halfway up and grinded it up to lockout with a little help. After the 355, I decided to try 225 for reps again, and ended up beating my all-time PR (20) by 2.

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Mon (12/2)

Deadlifts

(2x3) 135

(2x2) 225

(2x2) 315

(1x2) 405

(1x2) 425 - add briefs

(1x1) 475

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Tue (12/3)

Axle Curls

(3x10) 75

1-hand Pinch

(1x1) 50

(1x1) 55

(1x1) 60

1-hand Axle Deadlift

(1x1) 75

(1x1) 95

(1x1) 115

(1x1) 120

Adjustable Thickbar

(1x1) 75

(1X1) 110

(1X1) 145

(1X1) 170

(1X1) 190

(1X0) 205

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Wed (12/4)

Floor Press

(1x5) 135

(1x3) 205

(1x3) 255

(1x2) 275

(1x1) 290

(1x1) 300

Wide-grip Bench

(1x5) 135

(1x5) 185

(1x5) 225

(1x3) 250

Speed Bench

(1x5) 135

(3x3) 185

(4x3) 160 - add chains

DO - IMPs

1/4 x 7" CRS

1/4 x 6" Grade 5 bolt

Red Nail

DU - IMPs

Blue Nail

1/4 x 6" square

DU - BBW

1/4 x 6" Grade 8 bolt

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Thur (12/5)

Seated Press

(1x10) 95

(1x8) 135

(1x5) 155

(1x2) 175

Shrugs

(1x10) 135

(1x10) 225

(1x8) 315

(1x8) 405

Dumbell Curls - Fat Gripz

(2x10) 30

Dips

(2x15)

Lying Kettlebell Extensions

(1x12) 20

(1x8) 35

I planned on taking two days off before the grip comp this weekend, but couldn't stay away. :rolleyes Gripmas will be my first grip contest and I am looking forward to meeting everyone and especially learning some technique/strategy from some of the competitors! I've only been working with the axle for a couple of weeks, and my numbers haven't improved much in that time. (I've never been that good with fat bar stuff, though (RT etc.), and my expectations with this is realistic.) But, I know some of the adjustable devices do not hurt your chances if you have smaller hands (< 7.5 in), and these are the things I want to really work on to bring up my numbers in 2014.

Based upon the limited work I've done the past few weeks, here are my goals for the events. (This may change, due to inexperience with the events):

1-hand Europinch: 70lbs.

1-arm axle deadlift: 130lbs.

ISG: ?

I don't think my left will be near those numbers, but I know I need to bring it up to par with the right too.

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Thur (12/5)

Seated Press

(1x10) 95

(1x8) 135

(1x5) 155

(1x2) 175

Shrugs

(1x10) 135

(1x10) 225

(1x8) 315

(1x8) 405

Dumbell Curls - Fat Gripz

(2x10) 30

Dips

(2x15)

Lying Kettlebell Extensions

(1x12) 20

(1x8) 35

I planned on taking two days off before the grip comp this weekend, but couldn't stay away. :rolleyes Gripmas will be my first grip contest and I am looking forward to meeting everyone and especially learning some technique/strategy from some of the competitors! I've only been working with the axle for a couple of weeks, and my numbers haven't improved much in that time. (I've never been that good with fat bar stuff, though (RT etc.), and my expectations with this is realistic.) But, I know some of the adjustable devices do not hurt your chances if you have smaller hands (< 7.5 in), and these are the things I want to really work on to bring up my numbers in 2014.

Based upon the limited work I've done the past few weeks, here are my goals for the events. (This may change, due to inexperience with the events):

1-hand Europinch: 70lbs.

1-arm axle deadlift: 130lbs.

ISG: ?

I don't think my left will be near those numbers, but I know I need to bring it up to par with the right too.

Don't forget the sledge choke - your wrist strength from bending should really help you on this one - and hand size doesn't matter.

Plus being your first actual competition - everything your do is going to be a contest PR!

Edited by climber511
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Yeah, I am looking forward to getting better at the sledges. I recently got a 12lb. sledge but have only messed around with it a few times. I doubt I'll be that great with this event, at least at first, but am going to put a lot of time in with it coming up. A lot of my bending technique (on the tougher bars) was explosive-driven ... never really took up the style that was more wrist-dependent. I know wrist strength has improved somewhat with my turn to more DU bends lately, but I doubt its anywhere near where some guys are at or where it would be with some more time and work. Yep, PRs on every lift! :grin:

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Sat (12/7)

Gripmas

Ivanko Super Gripper

176

1-hand Pinch

Left - 62.5

Right - 67.5

1-hand Axle DL

Left - 112

Right - 138

Sledge Choke

14 inches

This was my first grip competition. I knew going into this event that I'd have to check my "ego" at the door and just do my best (which I knew would be far below what most were doing). But, I decided I wanted to try something different and more importantly, learn some things by watching and talking in-person. And Gripmas didn't disappoint! I picked up a lot of great advice and also a 45-lb. blob and 2 45lb. plates for hubbing.

Most of these events I did not have experience with, aside from some experimentation the past few weeks. Going through the events: The Ivanko Super Gripper, I really had no idea what I was doing. I started way too light on my opener and probably wasted an attempt. Then on my second, I was still too conservative (not really understanding which combination to pick). Chris pointed out that I was spreading my fingers out, which I corrected on my third attempt, which felt as easy as my first. I took 176 on my final attempt (not sure what the settings were), which was tougher, but I still had some left, and should have probably went harder.

My first experience with the 1-hand Euro was a few weeks ago at Brent's. I have a pair of 25s I have been working with, but they are a little too wide to do much else with anything much heavier. I started pretty light with both hands and kinda stalled out on my left at 62.5. I was the only person going at 48mm width, so I had to take all of my attempts alone and probably went a little too fast between attempts. But, the right hand felt OK, even on the 67.5 attempt. I am not sure if I should have taken 48 or went a little wider (or even thinner). The 1-hand axle had me worried. I recently got a Sorinex axle and just started to train with it. My numbers in training haven't improved much, so I wasn't expecting much. But, I learned that I was coming up with the axle in training unnecessarily the entire way. (In the competition, you only have to pass your knees and show your legs are completely locked.) This will change my training completely, as this has been the area I have been losing my grip, and I can easily alter my form/technique to gain speed. After relearning my technique :laugh I was able to get 138 on my right, which was a lot more than I was expecting. I took too big of a jump on my left for my final attempt and got stuck at 112.

The sledge choke was a cool event and again, I opened too conservatively at 9 inches. I took 14 inches for my third attempt, which was not too bad. I took 15 for my final attempt and got it up to the platform, but was called for the handle bracing near my elbow at the top. It was a tough lift and I was given a re-try, but wasn't able to do it again. I know I can get a lot better at this event by working it into my routine more.

All-in-all, it was a great experience. It was cool to meet everyone and some of the people I've known online for a few years, but met for the first time in-person. Chris and his wife were awesome hosts. I will definitely be doing another competition in the future!

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Carl,

So happy you came out for Gripmas and got your feet wet. You are at SUCH an advantage now that you know how a comp works, what to expect, and how to focus, let alone your current potential on the events. Those other three things are just as important. Best of luck going forward with it brother!!!!!

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Carl,

So happy you came out for Gripmas and got your feet wet. You are at SUCH an advantage now that you know how a comp works, what to expect, and how to focus, let alone your current potential on the events. Those other three things are just as important. Best of luck going forward with it brother!!!!!

Thanks Jedd! I am looking forward to the next one. It was great getting to meet and talk with you too.

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Sun (12/8)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 245

(1x3) 285

(1x3) 315

Reverse Band Bench Press

(1x3) 385

(1x3) 405

Dips

(1x20)

(1x15)

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Mon (12/9)

Barbell Rows

(1x8) 135

(1x8) 185

(2x8) 205

Close-grip Bench Press

(1x8) 135

(1x5) 185

(1x5) 255

Kettlebell Tricep Extensions

(1x10) 35

(1x5) 35

I started to warmup for pinch on the hub, but my hands are still fried from Saturday, especially after the multiple 45-lb plate hubs.

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Wed (12/11)

Floor Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 265

(1x2) 295

Dead Bench Press

(1x3) 225

(1x3) 250

(1x3) 270

(1x1) 295

Speed Bench

(1x8) 135

(4x3) 185

(4x3) 155 - add chains

Barbell Curls

(1x8) 95

(1x8) 115

(1x5) 135

Dumbell Curls - Fatgripz

(2x10) 30

I haven't really done biceps much in the past five years ... definitely nothing consistent. But, about a month ago, I started working bis back into my routine (to help with bench). It seems that a recent weight-gain coincides with this. I have gained 3-4lbs. the past two weeks. (I've been sitting at 195-198 for the past two years and have been weighing 202-203 the past week, with nothing changed in my diet or routine, except for working bis.

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Thur (12/12)

Deadlifts

(2x3) 135

(2x3) 225

(2x2) 315

(1x2) 405

(1x2) 425 - add briefs

(1x1) 475

Horseshoes - 1.25" suede

SCF Regular Plain #000 - 90 degrees

Grippers

(1x5) #1

(1x5) #1.5

(1x5) #2

(1x0) #2.5 - (4-5mm)

My best-ever bend (certification) was the Regular Plain #000. I had a bunch of these shoes a year back, with half around 8.8-9.0mm, and the other half near 9.0-9.2 (if I remember right). My cert. was on one of the "easier" shoes, which I think was 8.9mm. I tried several of the tougher ones and was never able to get one past 20 degrees. They were harder for me (at the time) then the SSP000, which I was taking to about 150 degrees. I've layed off the shoes for awhile, so I was surprised I was able to do damage to this one today. The kink was tough. I had to stop after getting it 5 degrees. I waited about a minute, and hit it hard again, getting some movement. Overall, it took me about 5 minutes to get it to 90 degrees, and it was slow-moving on the sweep. The 2.5 attempt was near a PR for me (MMS).

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Fri (12/13)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

(1x2) 405 - add briefs

(1x1) 440

(1x1) 475

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 60

(1x0) 65

(1x1) 50 - ten second holds

DO - IMPs

1/4 x 7" CRS

1/4 x 6" Grade 5

Red Nail

I wasn't sure about doing squats on Friday the 13th :yikes but had to change it around this week due to getting the leg tattoo finished tomorrow. I took 65 again on the hub, and was only able to get it 1-inch off the ground.

I did some experimentation with my Sorinex axle today. The first time I ever touched an Ironmind axle was at Gripmas and it felt like I had a way more secure grip on it, as compared to the powder coat on the Sorinex. So, I took some fine sandpaper and sanded down (20 passes) an outer area to test. When I took a grip on it, it felt like smooth steel, so I started to sand down the grip area and was able to make it smoother pretty quickly. I tried a few easy, light reps with the 1-arm axle and it felt pretty good.

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Sun (12/15)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 275

(1x3) 315

add Slingshot

(1x2) 365

(1x2) 385

Lying Kettlebell Extensions

(2x10) 20

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Mon (12/16)

Bamboo Bar Bench

(1x8) 20

(3x8) 90

(1x20) 70

Axle Deadlift - DO

(1x3) 115

(1x1) 185

(1x1) 235

(2x0) 250

DU - IMPs

Blue Nail

1/4 x 6" Square

I x 6" (465lb.) - 10 degrees

DU - BBW

I x 6" (465lb.) - finished from 10 deg.

I just missed 250 twice at the knees ... couldn't hold onto it. It looks like 250-55 is my max weight with the double overhand axle. I think 300 would be an attainable goal with some consistent training. I just started working with the Bamboo Bar, which is absolutely crazy! It ended up crashing down on a few times during the set of 90.

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I've been interested in the bamboo bar. Do you just use regular weighs to hang off or do you have kettle bells? Do you think it will help your bench?

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