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The Iron Wrist training log


bruce1337

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On 5/29/2020 at 10:07 AM, mcalpine1986 said:

Great session. You are getting better at plate curls. I stayed with a 10kg olympic plate for months until it got really easy. The first time i thought my wrist would snap. Now they dont budge. They have really increased my finger strength and thumb pad size as well. Keeping going with reps and volume until you can easily get over 10 reps. Then maybe add microplates or a 1.25kg on top. With Having 2 plates to pinch then curl you have to squeeze more to keep them from slipping. Great fun though.

Thanks for the advice.

Felt like my wrist was going to snap off with the 10kg plate 🤣. Ill definitely be keeping it slow and going for high reps before moving on. My gym has 2.5kg olympic plates so i can micro load the 10kg to 12.5 as an inbetween trainer before attempting 15kg and so on.

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9 hours ago, bruce1337 said:

Thanks for the advice.

Felt like my wrist was going to snap off with the 10kg plate 🤣. Ill definitely be keeping it slow and going for high reps before moving on. My gym has 2.5kg olympic plates so i can micro load the 10kg to 12.5 as an inbetween trainer before attempting 15kg and so on.

No problem. I only started them back in november but im addicted. I love plate wrist curls as well as an assitance exercise.

Thats a smart plan. Your wrist will feel solid and wont move in time. I was upto 13.75kg for reps before the gyms shut and was about to try the 15kg plate. Here in the uk it looks like the gyms are going to be shut possibly until autumn 😢 so im stuck with a few limited plates.

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6 hours ago, mcalpine1986 said:

No problem. I only started them back in november but im addicted. I love plate wrist curls as well as an assitance exercise.

Thats a smart plan. Your wrist will feel solid and wont move in time. I was upto 13.75kg for reps before the gyms shut and was about to try the 15kg plate. Here in the uk it looks like the gyms are going to be shut possibly until autumn 😢 so im stuck with a few limited plates.

I hope the gyms open up soon man. We got lucky here in Sweden which why Ive been able to keep training.

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OHP: Worked up to 60kg x7 (amrap)

38kg 3x10

2" Wrist wrench (home made): 27.5kg 3x8

20kg wrist curls 3x5

 

Ripped my thumb really good on the blob trainer. Gonna take a few weeks off pinching until it heals nicely. Until then ill do hub lifts instead for pinch training.

Still taking a break from grippers for now. 

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1 hour ago, Hopefully said:

The sanding didnt help or failed max lift? 

Failed max attempt. Also my thumb skin hadnt fully healed since last week and i ripped the skin off 😅 

If i didnt sand it I think my thumb would have been a lot worse

Edited by bruce1337
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Deload week

HB squat: 50kg 3x5 slow eccentric, fast concentric

Bench: 50kg 3x5 slow reps

40kg close grip 5x10

Machine rows: 50kg 3x10

2" Wrist Wrench: 25kg x8, 22.5kg 3x8, 20kg 3x8

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Still taking a break from grippers. Will start again next week.

Planche training

Plate curls: 5kg olympic x5

5kg+2.5kg olympic 3x5 (these felt much harder than a 10kg metal plate, I think its a good stepping stone towards the 10kg olympic)

DB Bicep curls: 20kg 3x5

Triceps push down: 45kg 3x10

Wrist work

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1 hour ago, Hopefully said:

How is the planche coming along? You doing planche leans or leans push ups or..? 

For now doing pseudo pushups and leans, push ups in getting around 8 reps perset and leans for about 10-15s. Im using pushup handles as they make it much easier on my wrists. Also doing some reverse hyper extensions for strengthening the glutes and hams.

Ill probably stick to this for a while until the leans feel super easy to hold for about 20 seconds then ill start on frog stands, then tuck planche. Each going for times holds.

Maybe i should actually log my planche training from now on, just so you can follow the progress.

Edited by bruce1337
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Deload week

OHP: 40kg 5x5

Barbell shrugs: 60kg 3x5

80mm pinch block: 20kg x8, 17.5kg 3x8, 15kg 3x8 (weights do not include implement ~3.7kg)

Machine bicep curls: 20kg 3x6

Will start gripper training next workout session. Also switched my pinch training to volume for now. Following the same schedule as my wrist wrench training.

Edited by bruce1337
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HB squat: up to 90kg x5, 70kg 3x5, 30kg 3x10 speed reps

Bench: up to 80kg x5, 60kg 3x5

IM axle hold: 78kg (bw) 51s

Grippers:

COC#3: 0, 0

Choked #3: 0, 0 (missed by a hair, hopefully closed by next week)

#2.5: 1, 0

#2: 1, 1

Wrist wrench: 26kg x8

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2 hours ago, David_wigren said:

Impressive hold!

Yeah i surprised myself, but the weight is light compared to some of the big guys competing.

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7 hours ago, bruce1337 said:

Yeah i surprised myself, but the weight is light compared to some of the big guys competing.

Well, its hard to compare but compared to guys close to your weight you did a really good hold. 

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Planche training

Pseudo push ups: 3x8

Leans: 15s, 20s, 11s

Sitting leg raise: 3x12

Reverse hypers: 3x10

Pushups: 5x20

Grippers wide set

#2.5: 0, 0, 0, 0

GG4: 1

#2: 1, 1, 1

Wrist work

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OHP: 50kg 3x5, 40kg 5x5

IM axle: 78kg (bw) hold ~59s

2" Wrist Wrench: 27kg x6, 24.5kg 3x6, 21.5kg 3x6

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Planche training

Pseudo push ups: 10, 8, 8

Leans: 20s, 20s, 15s

Sitting leg raise: 3x12

Reverse hypers: 3x15

Pushups: 3x20

Grippers wide set

#2.5: 0, 0, 0

89#f TNS: 8, 6

Plate curls:

5kg olympic x5

5kg+2.5kg olympic: 10, 10, 10 (all unbroken reps)

Wrist work

 

Summer holidays have started. Ill be travelling around so I wont be doing any grip or other training in the coming weeks except for planche training (since I can bring my push up handles and do them anywhere)

My fingers and knuckles are in pain ONCE AGAIN! My crush power has dropped because of it. Taking another break from grippers. Hopefully they heal up within the next two weeks.

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Bummer about the pain issue. Hopefully it’ll heal up during your vacation.

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16 hours ago, David_wigren said:

Bummer about the pain issue. Hopefully it’ll heal up during your vacation.

I think its because of bending, tried to snap a nail a few weeks ago and failed miserably 😅

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Beachside workout

Pistol Squats: 3x5

Planche training:

Psuedo pushups: 3x10

Leans: 22s (pr), 20s, 20s

Sitting leg raise: 3x15

Superman holds: 3x20s

 

Also picked up a bunch of different rocks pinch style, one was a little over 130mm wide. Weights unknown

Overall a pretty fun day

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HB Squat: worked up to 85kg x10 (amrap) 40kg 3x10

Bench: worked up to 80kg x10, 50kg 3x5

2" WW: worked up to 27.5kg x6, 25kg 3x6, 22kg 3x6

Grippers: Not even gonna get into this, was just a bunch of pissed off failed attempts

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Planche training:

Tuck planche: 20s, 11s, 20s

Pseudo pushups: 3x8

Supermans: 3x12

Sitting leg raise: 3x12

Grippers: Dont know why my crush strength has gone down so much, but im still gonna train and hope a rebound of strength is coming

#2 wide sets: 1, 1, 0, 1, 1

89#f TNS: 10, 6

Plate curls:

5kg oly x5

10kg oly: 3x5 (some cheat curls on final reps)

Pull ups: 3x10

Bent over rows: 60kg 3x6

Wrist work

 

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OHP: 40kg x5, 50kg x3, 60kg x1, 70kg x1, 72.5kg x1 (PR), 75kg x 0, 40kg 3x5

80mm pinch block: 20.5kg x6, 18kg 3x6, 15.5kg 3x6 (weights not including implement ~3.7kg)

Grippers: Practicing the 2 phase set

#2.5: 1, 1, 0 (last set held past parallel for as long as possible)

#GG4: 1, 1

#89f: 5

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Bench:

40kg x5

50kg x5

60kg x5 

70kg x4

80kg 4x4

40kg close grip: 5x10

2" WW: 

28kg x5

25kg 3x5

22.5kg 3x5

Coin lift: 

Some missed lifts and some good lifts at 7.7kg, but the pain in my knuckles was unbearable, this bending is really taking a toll.

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Any video on the coinlifts? Very good weight (I think xD) 

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30 minutes ago, Lennix said:

Any video on the coinlifts? Very good weight (I think xD) 

Unfortunately no, I wanted to test my max then wait for the results of other lifters to compare. The lift is so taxing on my knuckles I plan on making one good lift at the end of the month 😂

I saw your lift and it looked easy, defs have another kilo in you for sure 💪

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