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Donati's Log Of Steel Bending, Grip And Powerlifting


Buccos1

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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?

This was my first-go with it and it is crazy! I hung kettlebells off the ends (2 45s) with mini bands. I think it might have been too much though ... probably going to use smaller kettbells in combinations from now on.

I believe it might be something that will help my bench, especially in recovery if I start hitting the DO again (when bars become available). I'm anxious to see if it makes a difference!

Edited by Buccos1
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Tue (12/17)

Seated Press

(1x12) 95

(1x8) 135

(1x5) 155

(1x5) 170

Axle Rows

(1x8) 115

(2x5) 165

Ironmind Hub

(2x1) 50 - 10 sec. holds

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Wed (12/18)

Dead Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 250

(1x2) 295

Bamboo Bar Bench

(1x12) 70

(2x8) 120

Speed Bench - minis

(1x3) 135

(5x3) 155

(3x3) 135

Axle Curls

(1x8) 75

(1x8) 95

(1x5) 105

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Thur (12/19)

Adjustable Thickbar

(1x1) 75

(1x1) 110

(1x1) 145

(1x1) 170

(1x1) 200

(1x1) 210

1-handed Deadlift

(1x1) 135

(1x1) 185

Griptopz Stub

(1x1) 22.5

(1x1) 27.5

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Sat (12/21)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

(1x1) 385 - add suit/straps down

(1x1) 435

Horne Top (Griptopz)

(1x1) 40

(1x1) 75

(2x1) 100

Europinch - 1 handed (52mm)

(1x1) 40

(1x1) 50

(1x1) 60

(1x1) 65

I finished cutting out all of the rubber inserts for the Euro today. Ended up doing a lot of experimenting before finally getting it. (Each cut piece was better and done way faster then the previous.) With three inserts, the width is 52mm. I tried to weigh it, without the weights, and got 40lbs. I'll need to try this multiple ways to get a better idea of where it's at. (I'm using plastic PVC as the center and plastic clip locks on the ends.)

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Sun (12/22)

Bench Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 275

(1x3) 325

(1x0) 355

Close-grip Bench

(2x8) 225

Kettlebell Extensions

(2x8) 35

I wasn't planning on making a max attempt today, but felt strong during the 325 x 3 set and decided to try 355. But, the 325 took more out of me than I thought, and the 355 wasn't even close.

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Mon (12/23)

2-hand Euro Pinch - 52mm

(2x1) 90

(1x1) 110

(1x1) 120

(1x1) 125

(1x0) 140

(1x1) 130

Double Overhand Axle DL

(1x3) 115

(1x1) 205

(1x0) 255

(1x0) 245

DO - IMPs

1/4 x 7" CRS

1/4 x 5.5" Grade 5

Red Nail

Bamboo Bar

(2x20) 70

Today was my first go with 2-hand pinch on the Euro. 140 barely moved, but when I dropped it to 130, it flew off the floor. I know my technique was pretty bad, so I have a lot of homework to do with this, and will hopefully pull 150 soon. 255 was close on the axle ... right at knee level. Same thing for 245 after, lost it just above the knees.

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I think 52 was what you were using 1handed, correct? most people found that they used a thicker width 1 handed than 2. you might want to play around with an even thinner width and see what happens. I'd try some thicker stuff as well while you're at it.

we need to get together for some pinch work after the new year.

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I think 52 was what you were using 1handed, correct? most people found that they used a thicker width 1 handed than 2. you might want to play around with an even thinner width and see what happens. I'd try some thicker stuff as well while you're at it.

we need to get together for some pinch work after the new year.

I used 48mm 1-handed at the comp. But, I should have gone 52, I think ... or maybe even 56? I'll keep experimenting. Right now, I only have the 12-13mm inserts cut, so will have to get some thinner ones done. Definitely on the pinch!

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Tue (12/24)

Axle Rows

(2x10) 115

(2x5) 165

Seated Press

(1x5) 95

(1x5) 135

(1x5) 155

(1x3) 175

Shrugs

(1x8) 135

(1x8) 225

(1x8) 315

(1x8) 385

(1x5) 455

Ironmind Hub

(1x1) 40

(1x1) 50

(1x1) 57.5

(1x0) 65

(1x1) 60

I was hoping to get a solid attempt at 65 on the hub today, but knew it'd be tough, especially with the hands/thumb beat-up from the past few days. When 57.5 felt tough on the work sets, I knew I didn't have much of a shot, but tried it again anyway ... and barely moved it. Might have to be a carryover goal for 65 on the hub!

Going to make my annual Christmas Day Red Nail bend (DU though, as I just did a DO workout). Should be a tough bend in single BBWs ... haven't tried a Red DU in some time. Hope everyone has a great Christmas! :santa:

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Wed (12/25)

DU - BBW

1/4 x 6" Grade 2

1/4 x 7" CRS

1/4 x 5.5" Grade 5

Red Nail - 15 degrees

Horseshoes - 1.25" suede

Kerckhaert SSP 8x18 #000 - 45 degrees

Griptopz Hornetop

(1x1) 75

(1x1) 110

(1x0) 120

I knew it'd be a tough attempt on the Red when the 5.5" grade 5 felt tough. I hit it about five times and got it around 15 degrees, before it felt like my pinky fingers were going to bend backwards. Once again, I grabbed another very tough horseshoe, one I hadn't attempted in about 6 months ?? and had at it. At my best, I was taking the SSP#000 to around 140, but this only lasted for a short time. More recently, I've been unable to move these shoes past 5 degrees. So, I was pretty happy with being able to get some movement on it today. Looks like the SSP#000 goal will carryover into '14, as there's still hope! :grin:

Edited by Buccos1
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Thur (12/26)

Floor Press

(1x8) 135

(1x5) 185

(1x3) 225

(1x3) 250

(1x3) 280

(1x2) 300

Speed Bench - mini bands

(1x3) 135

(2x3) 155

(5x3) 135 - add chains

Kettlebell Extensions

(1x12) 20

(1x8) 35

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Sat (12/28)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

(1x1) 405 - add briefs

(1x1) 425

(1x1) 475

Ironmind Hub

(1x1) 40

(1x1) 50

(2x1) 60

GripTopz HorneTop

(1x1) 50

(1x1) 95

(1x0) 115

Grippers

(1x5) #1

(1x5) #2

(1x0) #2.5

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Sun (12/29)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 275

(1x3) 315

Reverse-band Bench Press

(1x3) 365

(1x2) 405

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Tue (12/31)

Deadlifts

(1x5) 135

(1x3) 225

(1x2) 315

(1x1) 405

(1x1) 475 - add suit/straps down

(1x1) 525 - straps up

Bamboo Bar Bench Press

(2x20) 75

It's been awhile since I've gone heavier on deadlifts, and it felt good to push it a little today on the last set. I was going to make some year-end attempts, but decided to wait a few days for some of the grip and horseshoe goals. My focus in 2014 will be on bench press and improving at grip. I still have aims for a 600lb. deadlift, but am happy right now to maintain where I'm at with it. To get to a double bodyweight, raw bench press (390-400lbs.), I am going to have to keep upping the intensity and constantly mixing things up, while ensuring I am recovering properly (while especially being careful with the steel bending). The next few months progress (or lack of) with bench will determine the programming for everything else.

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Wed (1/1)

Dead Bench Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x2) 255

(1x1) 300

Floor Press

(1x3) 225

(1x3) 255

(1x2) 300

Speed Bench

(1x5) 135

(8x3) 155 - add chains

Bamboo Bar Press

(1x12) 75

(1x5) 145

GripTopz HorneTop

(1x1) 50

(1x1) 95

(1x1) 105

(1x0) 115

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Thur (1/2)

Double Overhand Axle

(1x3) 115

(1x3) 185

(1x1) 235

(1x1) 255

Europinch - 2 hand

(1x3) 90

(1x1) 110

(1x1) 125

Axle Curls

(2x5) 95

(1x5) 105

(1x5) 110

DO - IMPs

Blue Nail

1/4 x 5.5" Grade 5

Red Nail

Horseshoes - 1.25" suede

Kerckhaert SSP 8x18 #000 - 45 degrees

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Sat (1/4)

Squats

(1x5) 135

(1x3) 225

(1x2) 315

(1x2) 365 - add suit/straps down

(1x2) 405

(1x1) 455 - straps up

(1x1) 475

Ironmind Hub

(1x1) 30

(1x1) 50

(1x1) 60

(1x0) 65

DU - IMPs

1/4 x 7" CRS

I x 6" (465lbs.) - 20 degrees

Horseshoes - 1.2" suede

Diamond Bronco PL000

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Sun (1/5)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 275

(1x2) 330

(1x7) 300

Reverse Band Press

(1x3) 365

(1x2) 405

Axle Deadlifts - Double Overhand

(1x3) 115

(1x3) 205

(2x0) 260

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Mon (1/6)

Bamboo Bar Press

(1x25) 75

(2x10) 125

Close-grip Bench Press

(1x5) 135

(1x5) 185

(1x5) 225

(1x3) 275

GripTopz HorneTop

(1x5) 40

(1x1) 75

(1x1) 100

(1x1) 110

Plate Raises

(2x15) 35

Lying Extensions

(2x15) 65

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Tue (1/7)

Shrugs

(1x5) 225

(1x5) 315

(1x5) 385

(1x5) 435

Barbell Curls

(2x5) 115

(2x5) 125

2-hand Euro Pinch

(1x1) 95

(1x1) 115

(1x1) 130

I bought the last pieces to finishing up my Euro today and went right to it. The 130 felt pretty solid, but I ripped up my thumb pad again and had to cut it short. I'll keep working to sand it down a little more. I think with some work and minor adjustments, 150 should go soon, and then I will shoot for a decent #.

(Finally) finished Euro!

69509_10201204297884701_774991412_n.jpg

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Wed (1/8)

Floor Press

(1x5) 135

(1x3) 185

(1x3) 225

(1x3) 245

(1x2) 300

Wide-grip Bench

(1x5) 135

(1x5) 185

(1x5) 225

(1x3) 275

Speed Bench

(8x3) 185

Front Plate Raises

(2x15) 35

Side Raises

(2x10) 30

Lying Dumbell Extensions

(2x8) 30

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Thur (1/9)

Bamboo Bar Press

(1x25) 75

(2x20) 90

Adjustable Thick Bar

(1x3) 75

(1x1) 145

(1x1) 180

(1x1) 200

Horseshoes - 1.25" suede

SCF Lite Plain #000

Grippers

(1x5) #1

(1x5) #1.5

(1x5) #2

(1x0) #2.5

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Sat (1/11)

Squats - briefs

(1x5) 135

(1x3) 225

(1x3) 315

(1x2) 405

(1x1) 425

(1x1) 475

(1x1) 500 http://www.youtube.com/watch?v=B5FjqwSTjyA

Europinch - 52mm

(1x3) 45

(1x1) 115

(1x0) 135

(1x1) 135

I was working up on the Euro today, with a hope at making an attempt at 150, but my thumb tore again. I did file down the edges a lot better, but this tear was just after the old one "healed" up. So, I might have to wait a little longer on this thumb pad. I was planning on topping out today at 475, but decided to take a jab at 500, which I haven't done in months. It felt OK, and actually a little better than the 475 rep.

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Sun (1/12)

Bench Press

(1x8) 135

(1x3) 185

(1x3) 225

(1x3) 275

(1x3) 315

(1x18) 225

Bench Press - Slingshot

(1x3) 365

(1x2) 405

Dumbell Press

(1x7) 110

Cable Flyes

(2x12) 25

Edited by Buccos1
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