KRC Posted August 27, 2016 Author Share Posted August 27, 2016 8.27.16 Lifting FS+PC - 5x4 @ 95 RDL - 5x4 @ 75 Calisthenics Dips - 6,6,5 +12.5lbs Pull Ups - 5,5,4,4,4 +12.5lbs Push Ups - 8,8,8 +25lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted August 29, 2016 Author Share Posted August 29, 2016 8.29.16 Bending - all in IMPs 2x1 @ L DR 1x1 @ 19/64" DR 2xF @ 9/32" SS Sweep Partials 3x1 @ 5/16" DR - from 5" to 3.75", 3.75", 3.5" 3x1 @ Red Nail - from 5" to 3.75", 3.5", 3.5" Crush Partials - none Calisthenics Dips - none Pull Ups - 4,4,4,4,3 w/Blue +15lbs Push Ups - 8,7,7 +27.5lbs Woke up with an incredibly painful and stiff neck and tweaked something on one of my warmup bars and crushing was impossible. As were doing dips (just holding in the "up" position was no good). Really frustrating because this pain is exacerbated by sitting at a damn desk all day at work. Need to find a permanent solution to this problem. Lots of rolling, stretching and lacrosse balling over the next three days. Quote Link to comment Share on other sites More sharing options...
KRC Posted September 3, 2016 Author Share Posted September 3, 2016 ^forgot to add a bend of the I drill rod in one IMP to that last bending workout 8.31.16 Lifting PC+FS - 5x3 @ 100 RDL - 5x5 @ 75 Calisthenics Dips - 4,4,4 w/yellow +2.5lbs Pull Ups - 4,3,3,3,3 w/blue +17.5lbs Push Ups - 7,7,6 +30lbs 9.2.16 Bending - all in IMPs 2x1 @ L DR 1x1 @ 19/64" DR 1x1 @ Red Nail 1x1 @ J DR - one IMP Time for Red Nail - 1:49 (time PR) Time for J DR - 2:27 (time PR) Sweep Partials 1x1 @ 8" GHex - from 5" to 3.5" (2 hits) 1x1 @ 8" Shiny - from 5" to 3.25" (2 hits) 1x1 @ 5/16" DR - from 5" to 3.5" 2x1 @ Red Nail - from 5" to 3.5" Crush Partials 1x1 @ 9/32" SS - from 4" to 2-1/8" Calisthenics Dips - 4,3,3 w/yellow +5lbs Pull Ups - 3,3,2,2,2 w/blue +20lbs Push Ups - 6,6,6 +32.5lbs Neck felt pretty good, considering. I was rolling stuff out with the lax ball between every bend. Still a work in progress. Quote Link to comment Share on other sites More sharing options...
KRC Posted September 5, 2016 Author Share Posted September 5, 2016 9.4.16 Lifting PC+FS - 5x3 @ 105 RDL - 5x5 @ 80 Calisthenics Dips - 3,2,2 @ BW Pull Ups - 5x2 w/blue +22.5lbs Push Ups - 6,5,5 +35lbs all the barbell work felt great. Im really focusing on keeping my back tight and strengthening the upper back. Quote Link to comment Share on other sites More sharing options...
KRC Posted September 6, 2016 Author Share Posted September 6, 2016 9.7.16 Bending 2x1 @ 19/64" DR - IMPs 2x1 @ N DR - BBWs 1x1 @ 9/32" DR - One IMP Times for N bars - :47, :29 (time/wrap PR) Time for K bar - 4:20 (bleh) Sweep Partials 1x1 @ 7.5" GHex - from 5" to 3.5" 1x1 @ 7.5" Shiny - from 5" to 3.5" 1x1 @ 5/16" DR - from 5" to 3.25" 1x1 @ 5/16" DR - from 5" to 3.25" Calisthenics Dips - 2,2,2 BW +1.25lbs... Pull Ups - 2,2,2,1,1 w/Blue +25lbs Push Ups - 5,5,4 +37.5lbs My kink in IMP's has disappeared completely for some reason. I haven't changed the pads I've been bending in in months, I have no idea what happened. Maybe related to neck pain? Quote Link to comment Share on other sites More sharing options...
KRC Posted September 8, 2016 Author Share Posted September 8, 2016 9.8.16 Lifting PC+FS - 5x3 @ 110 RDL - 5x5 @ 85 Calisthenics Dips - 2,1,1 BW +2.5lbs Pull Ups - 5x1 w/blue +27.5lbs Push Ups - 3x4 BW +40lbs Last lifting/calisthenics workout before peak day. Neck is slowly feeling better. Two days ago, even thinking about putting a bar under my chin with my head down was painful. Last bending workout prior to peak on Saturday. Quote Link to comment Share on other sites More sharing options...
KRC Posted September 11, 2016 Author Share Posted September 11, 2016 9.10.16 Bending 2x1 @ 19/64" DR - IMPs 1xF @ 5/16" DR - BBWs Sweep Partials 1x1 @ 7" GHex - from 5" to 4" (ties PR) 1x1 @ 7" Shiny - from 5" to 4" (PR) Got the 5/16" DR to exactly 90 degrees in 5 minutes. Given how easily I was sweeping and crushing it in training, this is absolutely the result of a weak kink. I moved the bar about 10 degrees with each hit. I feel like if I get a big strong kink, I can bend just about anything reasonably near the level I'm at now. If not, it's trainwreck. My kink power feels like it's at an all time low. I'm positive it's connected to the neck pain/injury. I'm still going for the IG 165kg bar on Wednesday, and if I can engage my neck property, I'm confident I can bend it fully. If not, it will barely wobble. Continuing with mobility work until then, and looking forward to a full week off bending afterward. Quote Link to comment Share on other sites More sharing options...
KRC Posted September 14, 2016 Author Share Posted September 14, 2016 9.14.16 Bending 1x1 @ IG165kg - DBLs 1x1 @ Golden Bastard - IMPs Very pleased with these bends considering the persistent neck pain and failure at 5/16" DR in BBW's last week. The IG bar was a FIGHT. That said, I was my own worst enemy as it was a half inch or more off center. Pleased with the sweep/crush strength though to get it to below 2 (1.950 to be exact ) despite this. The IG steel is very high quality and TOUGH. Also, the hex bar behaved completely different than the FBBC hex. FBBC hard kink, soft crush, IG softer kink, harder crush. The golden in IMPs was really easy. Video of IG bar processing (ran out of storage 2 hits before finishing the bar). Quote Link to comment Share on other sites More sharing options...
KRC Posted September 14, 2016 Author Share Posted September 14, 2016 Quote Link to comment Share on other sites More sharing options...
KRC Posted September 21, 2016 Author Share Posted September 21, 2016 9.21.16 Bending 3x1 @ 19/64" DR - IMPs 3x1 @ M DR - IMPs no bands 1x1 @ 17/64" DR - One IMP Times for M bars - 1:05, 3:00+, :17 Time for 17/64" bar - :05 (PR) Kink Partials - DBLs 1x1 @ O DR - from 7" to 5" Kink ISO's 1x1 @ KOAB - DBLs 1x1 @ Sexy - IMPs Sweep Partials - DBLs 2x1 @ O DR - from 5" to 3.75" Crush Partials - BBWs 1x1 @ O DR - from 4" to 2.75" 1x1 @ O DR - from 4" to 2.5" Calisthenics Dips - 9,9,8 w/Green +20lbs Pull Ups - 8 w/Blue +15lbs Push Ups - 11 BW+22.5lbs This was a long ass workout. Was totally out of gas and barely able to finish the first set of push/pull ups so called it. See M times for effect has a strong kink has on the length of the bend. Quote Link to comment Share on other sites More sharing options...
KRC Posted September 23, 2016 Author Share Posted September 23, 2016 9.23.16 Lifting Front Squat - 5x5 @ 85 Power Clean - 5x5 @ 85 Calisthenics Dips - 3x7 w/purple +10lbs Pull Ups - 2x6 w/blue +15lbs Push Ups - 2x9 BW +27.5lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted September 25, 2016 Author Share Posted September 25, 2016 9.25.16 Bending 3x1 @ 19/64" DR - IMPs 1x1 @ 9/32" SS - IMPs no bands 1x1 @ I DR - One IMP Kink Work 1x1 @ O DR - DBLs to 5" 1x1 @ KOAB - DBLs ISO 1x1 @ Sexy - IMPs ISO Sweep Partials 3x1 @ O DR - from 5" to 3.75" 1x1 @ O DR - from 5" to 3.25" Crush Partials 2x1 @ O DR - from 4" to under 2" Time for 9/32" SS - 3:13 (PR) Time for I DR - :45 (PR) Kinks for 19/64" DR were extremely weak. Each bar took 3-5 minutes to complete. The same bar Ive bent consistently under 15 seconds. To be far this is a new batch of DR at this diameter - maybe just a tougher batch? Took the 9/32" SS to 2.25" in about 20 seconds. Took about 3 minutes to get it under 2 from there. Calisthenics Dips - 6,6,5 w/purple +15lbs Pull Ups - 5,5,4 w/blue +20lbs Push Ups - 8,8,7 BW +32.5lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted September 27, 2016 Author Share Posted September 27, 2016 9.27.16 Lifting Front Squat - 5x4 @ 105 Power Clean - 5x4 @ 95 RDL - 1x5 @ 95 Calisthenics Dips - 5,5,4 w/red +2.5lbs Pull Ups - 5,4,4,4 w/blue +22.5lbs Push Ups - 7,7,7 BW +35lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted September 29, 2016 Author Share Posted September 29, 2016 9.29.16 Bending 3x1 @ 19/64" DR - IMPs 2x1 @ Red Nail - IMPs 1x1 @ J DR - one IMP Red Nails - 1:07 (PR), 2:45 J Bar - 1:27 (PR) Partials Kink: 1x1 @ O DR - from 7" to 5" Sweep: 6x1 @ O DR - from 5" to 3-5/8" (x3), 3-3/4", 3-1/2", 3-1/4" Crush: 1x1 @ O DR - from 4" to under 2" Calisthenics Dips - 5,5,4 w/red +5lbs Pull Ups - 4,3,3,3 w/blue +25lbs Push Ups - 7,6,6 BW +37.5lbs Only did 1 crush partial as I opened up both middle finger knuckles on the second red bend (see time), and crushing was ripping them up pretty bad so only did 1. Kink is coming back a bit, the O DR partial was strong. First red nail bend was to 2-1/8" in 25 seconds and I took it out of the wraps to measure and when I tried to put it back in the wraps got messed up, but 1:07 is 42 seconds faster than my previous PR. Next cycle the reds are with no bands, and I'm getting some of the new reds tomorrow which are allegedly harder than older ones, so I expect to submit my cert request to IronMind in December. 2 Quote Link to comment Share on other sites More sharing options...
KRC Posted October 3, 2016 Author Share Posted October 3, 2016 10.3.16 Bending 2x1 @ 19/64" DR - IMPs 1x1 @ N DR - IMPs "New" Red Nails 1xF in IMPs 1xF in BBWs 1x1 in DBLs Time for N bar - :29 (PR) Sweep Partials 1x1 @ 7.5" Shiny - from 5" to 3.5" 1x1 @ 7.5" GHex - from 5" to 3-9/16" 2x1 @ O DR - from 5" to 3.5" Crush Partials 1xF @ O DR - from 4" to 3.5" Yep, these new red nails are harder, lol. Comparison of my first attempt at a 5/16" DR in BBW's from last cycle with a red nail today in the same wraps: And red that I wobbled in IMP's right after running through the N bar rather easily: Looks like the red cert is on the back burner for now. Maybe late spring. I think i'm getting the desired training effect from all these sweep partials, but my kink and crush don't feel as strong so next cycle I'll start phasing in more kink and crush partials and do only 1 working bend in IMPs instead of up to 6 like I did two weeks ago with 3 19/64" and 3 M bars. The plan is to eventually structure training over the 6 days of the month being progressively harder bars in progressively bigger wraps (1/6th more IMP's each day) with the bulk of the work being done similar to the "kink sweep crush" protocol EJ and others are doing. Part of my wants to jump into that full time for now, but my OCD will only let me phase things out/in slowly (for now). Bailed on calisthenics Saturday and today as I've had a pretty bad sinus/head cold sickness and need to be able to keep training. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 7, 2016 Author Share Posted October 7, 2016 10.6.16 Bending 2x1 @ 19/64" DR - IMPs 1x1 @ 5/16" DR - BBWs (wrap PR) 1xF @ L DR - One IMP Time for 5/16" DR - 14:04 Sweep Partials - DBLs 1x1 @ 7" Shiny - from 5" to 3.5" (PR) 1x1 @ 7" GHex - from 5" to 3-5/16" (PR) Doesn't look like much but this workout took a lot out of me. About 7 minutes of that 14 that it took to bend the 5/16" DR were on the last 2-1/8". I think this was exactly 1.999 inches, lol. Haven't done calisthenics or lifting in about 4 workouts, think i'm bailing on it for the rest of the cycle (another 8 days). I think training is going to change. Instead of escalating bars each session and then adding a harder one every cycle, I'll pick one working bar for the entire cycle ,and bend it in progressively smaller wraps, than move to the next one for the next cycle. Also increase the volume of partials-- my sweep is the strongest it's ever been while my kink is the weakest, so dividends are being paid for the sweep (and to a smaller degree, the crush), and I need the same for my kink right now, all without being totally exhausted after 45 minutes of bending. The One IMP L bar was the first time I consciously quit because the pain was too much. First hit was a wobble, and after going back for the second, I was whining like a baby. Went in for a third hit and couldn't even bring myself to apply force to the bar. I kink with the bar right over my middle finger knuckle (i.e. just bone), and the pain was excruciating. Need to modify my kink hand/finger position for One IMP bends. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 7, 2016 Author Share Posted October 7, 2016 Forgot to mention, the shiny and golden hex partials from 5" to 3.5" were a major breakthrough. Those bars both (bad word filter)ed with my head bad, and it's taken I think 4 months to be able to bend them past 4". The rest of my PR attempts for the year will be: Oct: IG175kg, 8" Duke Nov: IG 180kg, 7.5" Duke Dec: 7" Duke After that, I should be strong enough to bend the shiny and ghex which will be a big mental hurdle cleared for me. If I do that, at that point I'll have bent all the 5/16" bastards (and the golden), and have only an Edgin left (which is what I'm focussing on next after the duke, shiny, and ghex) and big G8 (long ways off) at that diameter. Then on to the big boy steel (see: G8). Quote Link to comment Share on other sites More sharing options...
KRC Posted October 11, 2016 Author Share Posted October 11, 2016 10.11.16 Bending 1x1 @ Red Nail - BBWs 1xF @ Shiny Bastard - DBLs Sweep Partials 1x1 @ 8" Duke - from 5" to 3.5" 1x1 @ P DR - from 5" to 3.5" Time for red nail - 1:59 (PR) Got the shiny to 2.5" in 5 minutes and wrapped it up only after everything else. I'm sure I can bend this fresh next session, so I'm thinking of holding off on the duke for now, and knocking the shiny and gold hex off now if things go well. 2 Quote Link to comment Share on other sites More sharing options...
KRC Posted October 15, 2016 Author Share Posted October 15, 2016 10.15.16 Bending 1x1 @ IG 170kg 1x1 @ 7.5" Shiny Bastard This was one of those rare days for me when everything felt strong and easy. Kind of kicking myself for not aiming higher, but the 7.5" shiny was a total piece of cake, so the Shiny's days are numbered. You can see me get upset after the long shiny kink as it was the most explosive kink on any bigger bar I've tried yet. 170kg bar was easier than expected, even with it being bent on the flat. November: 7" Shiny, 7.5" GHex December: 7" GHex Quote Link to comment Share on other sites More sharing options...
KRC Posted October 15, 2016 Author Share Posted October 15, 2016 Forgot to add, my girlfriend bent a 5" 13/64" CRS round bar yesterday in IMPs. i.e. harder than the green nail. She's really good at this, honestly. She laughs hysterically the whole time she does it (she's a fashion designer and steel bending is the most far removed hobby she could possibly participate in). Whenever I'm out there bending and she happens to come out for the garbage or something, I already have bars wrapped up for her because regular training is likely out of the question. Today the 13/64" bar started to bind up on the sweep/crush, she burst out laughing saying "this is hard" and then immediately crushed it to like 1.75". She comes and bends like 1 bar a month on a whim with me, and even with that kind of sporadic training, I'm 100% certain she could cert the blue nail. Already have a 3/16" Square bar wrapped up for her next time. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 23, 2016 Author Share Posted October 23, 2016 10.23.16 Bending up to 1x1 @ 5/16" DR - DBL IMPs Time for DR - 3:45 Sweep Partials - DBLs 1x1 @ P DR - from 5.5" to 3.25" (three hits) Crush Partials - BBWs 1x1 @ O DR - from 4" to under 2" (three hits to 2" and change, many to under 2") Kink Partials - DBLs 1x1 @ 21/64" - from 7" to 4.5" (two hits) 1x1 @ 7.5" GHex - from 7.5" to 5.75" (two hits) Upper Front Dips - 3x5 w/purple Push Ups - 3x5 Girlfriend bent 7" x 3/16" Square CRS today in IMPs like nothing. So proud. Felt surprisingly strong for terrible sleep/recovery over the past week. Changing up programming a little bit - will work on one working bar with progressively smaller wraps, and only one working bar per workout. More volume on partials, and some other partial stuff too. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 24, 2016 Author Share Posted October 24, 2016 10.24.16 Upper Back Pull Ups - 3x5 w/blue Snatch-grip high pull - 3x5 @45 KB Swings - 3x5 @ 16kg Day one of reprogrammed calisthenics and lifting. Warm up, workout, warm down in 35 minutes. Love it. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 27, 2016 Author Share Posted October 27, 2016 10.27.16 Bending up to 1xF @ 5/16" DR in 1-5/6 IMPs Sweep Partials - DBLs 1x1 @ 7.5" GHex - from 5.75" to 4.5" 1x1 @ P DR - from 5.5" to 3.5" 1x1 @ P DR - DNA (did not attempt) Crush Partials - BBWs 1x1 @ O DR - from 4" to 2.25" 1x1 @ O DR - DNA Kink Partials - DBLs 2x1 @ 21/64" DR - DNA Calisthenics None Very poor workout. Worst I can remember. Just didn't have it. I usually get 3 days rest but due to a scheduling error, I had to do this workout on only 2 days rest and I think it made a big difference. Took me over 5 minutes to bend a 19/64" DR in IMP's as my last warm up bend. Bailed on the 5/16" DR at just under 90 degrees. Had a very rough day at work and just decided to bail based on how weak and frustrated I felt. Will come back better next time. Quote Link to comment Share on other sites More sharing options...
KRC Posted October 31, 2016 Author Share Posted October 31, 2016 10.31.16 Bending up to 1x1 @ 5/16" DR in 1&2/3 IMPs Time for 5/16" DR - 8:50 (to 2.5" in IMP's in 6 minutes, under 2" with crush pads, additional 2:50). This wore out my crush big time and it was a long night for the rest of the work out, though I was very pleased with the partials. Killed all the P bars relatively easily, got 1 O bar under 2 even after the 5/16 and GHex crushing marathons, and kinked all 3 21/64" bars easily while totally out of gas and mentally checked out. That said, I might replace the 5/16" DR with a new red nail for my working bar for the remaining 3 workouts depending on how I feel. Sweep Partials - DBLs 3x1 @ P DR - from 5.5" to 3.5" Crush Partials - BBWs 1x1 @ 7.5" GHex - from 4.75" to 2.25" (DBLs & Crush Pads) 3x1 @ O DR - from 4" to 2.5", 2-3/8", under 2" Kink Partials - DBLs 3x1 @ 21/64" DR - from 7" to 4.75", 5" (3 hits), 4.75" (3 hits) Calisthenics Dips - 3x8 w/purple +10lbs Push Ups - 3x8 BW +20lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted November 4, 2016 Author Share Posted November 4, 2016 11.3.16 Bending up to 1x1 @ Red Nail in 1.5 IMP's Time for Red Nail - 7:00 Sweep Partials - DBLs 1x1 @ 7" Shiny - from 5.5" to under 2" (by a hair) (PR) 1x1 @ 7.5" GHex - from 5.5" to 3.25" Crush Partials - BBWs (pads last .5") 1x1 @ P DR - from 4" to 1.5" 2x1 @ O DR - from 4" to 1.5" Kink Partials - DBLs 1x1 @ 7.5" GHex - from 7" to 5.25" (4 hits) 1x1 @ 21/64" DR - from 7" to 4.5" (3 hits) Every brass hex bar I've bent has been on the flat :| Not sure how to fix that. Quote Link to comment Share on other sites More sharing options...
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