Jump to content

The Iron Wrist training log


bruce1337

Recommended Posts

42 minutes ago, Lennix said:

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

Actually I did take a video! I deleted all of them because they were garbage but they saved to my cloud lol. 

 

Here's my crappy lift, as you see my middle curls and goes confront of my index, and i don't know if it would be accepted according to the rules.

  • Like 2
Link to comment
Share on other sites

1 hour ago, bruce1337 said:

Actually I did take a video! I deleted all of them because they were garbage but they saved to my cloud lol. 

 

Here's my crappy lift, as you see my middle curls and goes confront of my index, and i don't know if it would be accepted according to the rules.

I would say good lift but its a messy contest! Yea I think I got 1 or even 2 kgs on a good day but we will see. Also my coin has the hole pritty far in to replicate a penny lift if im not wrong! 

Link to comment
Share on other sites

Saw a physio yesterday. From his assessment he believes my back injury is NOT a disc issue but rather a ruptured/torn spinal ligament. This sort of injury stems from a weak core and overloaded back (especially when deep squatting). With some rehab and core strengthening he says I can get back into squatting, which is a big relief. 

He also recommended to go very light on the grip activity for a few weeks until my hand pain goes away.

So my plan for now is alot of rehab work both in the gym and at home for a month or so and slowly start squatting again with slow controlled reps (and try to avoid ATG, box squats will be a good alternative).

And ill also take a short break on all grip activities and continue my training in a few weeks.

Link to comment
Share on other sites

Planche training:

Tuck planche: 3x20s

Psuedo pushups: 8, 10, 10

Reverse hypers: 3x12

Hanging leg raise: 3x8

Pushups: 3x20

KB single leg deadlift: 8kg 3x5

Plate curls: 5kg oly 3x5

Wide grip cable rows:

25kg x20

40kg x10

60kg x6

40kg x10

25kg x20

Wrist work

  • Like 1
Link to comment
Share on other sites

OHP:

30kg x5

40kg x5

50kg 4x4

40kg x8

Pullups: 3x8

Dips: 3x8

Vbar cable row

50kg x10

60kg 3x8

40kg x10

Link to comment
Share on other sites

Bending:

5.5mm x 130mm x2 (doh + reverse)

5.5mm x 120mm x2 (doh + reverse)

Black grade 5 bolt pre kinked: took me about 10 minutes but I eventually got it past 2"

DHWOG wrist developer: OJ spring level 1 3x5 both hands

Link to comment
Share on other sites

Starting a GTG style approach to bending today. I will bend four 5.1x150 nails (doh, duh, reverse each hand) and one 5.5x110 (doh) everyday for a week.

Today's session,

5.1x150mm x4

5.5x110mm x1 (it was a bad idea to cut them this short, I can kink it really easily but after than my hands get in the way to bend it any further, but its too wide to chest crush, basically kink training (that sounds naughty 😂)

Link to comment
Share on other sites

Bench: 60kg 5x10

2" WW: 

28.5kg x5 

25.5kg 3x5

22.5kg 3x5

Bending:

5.5x110 just kinked

5.1x150 x1, after that my index was in pain again. I think GTG doesnt work for bending 😂

Ill take a short rest from bending to heal up.

Link to comment
Share on other sites

Planche training:

Tuck planche: 3x20s

Psuedo pushups: 10, 10, 8

Reverse hypers: 3x12

Hanging leg raise: 3x10

Pushups: 3x20

KB single leg deadlift: 

8kg 3x8

Plate curls: 

10kg oly: 8, 10 10

Sledge work

 

Super happy with the plate curl progress.

  • Like 1
Link to comment
Share on other sites

8 minutes ago, Hopefully said:

Is it time for the advanced tuck planche soon or what's the plan? Fun workout! 

Yeah next session ill start on advanced tuck. Also some tuck swings to strengthen the back and glutes.

Link to comment
Share on other sites

OHP: 

30kg x6

40kg x6

50kg 5x6

40kg x6

80mm pinch block:

21kg x5

18.5kg 3x5

16kg 3x5

Weights do not include implement ~4.75kg

Lower back rehab

Bending:

5.1x150 2x1

2x5.1x150 (two nails taped together)

This was good isometric practice. I think it bent ever so slightly. Ill keep hitting it until it bends completely.

 

Link to comment
Share on other sites

Bending:

5.5x160

6x180 (yelloe nail equivalent)

6x150 (blue nail equivalent)

7x210 (double wrapped)

7x177 (double wrapped)

6x150 Black G5 (double wrapped)

All bent past 2"

Plate curls:

10kg: 2x10

10kg+1kg x3, drop set 10kg x5

2.5kg wrist curls

Sledge work

Link to comment
Share on other sites

Planche training:

Advanced tuck: 3x5s (these were super difficult, I feel like I have a long way to go from here)

Tuck swings: 3x5

Pseudo pushups: 3x8

Reverse hypers: 3x15

Leg raise: 3x10

Pushup pyramid: 6, 10, 12, 14, 16, 14, 12, 10, 6 (100 reps)

2" WW: 

29kg x3

26kg 3x3

23kg 3x3

FatGripz db row:

25kg 3x6

Link to comment
Share on other sites

On 7/16/2020 at 2:17 PM, bruce1337 said:

Planche training:

Tuck planche: 3x20s

Psuedo pushups: 10, 10, 8

Reverse hypers: 3x12

Hanging leg raise: 3x10

Pushups: 3x20

KB single leg deadlift: 

8kg 3x8

Plate curls: 

10kg oly: 8, 10 10

Sledge work

 

Super happy with the plate curl progress.

Hey, regarding your plate curls. I seen on your instagram that when you say olympic plate, they are actually bumper plates. Making it harder, an olympic plate is just a plate with a 2" diameter hole for olympic bars of various widths depending on the weight. A standard plate has a 1" hole. Bumper plates are all full diameter as a full size 20kg plate but different weights. No wonder you found a 10kg so much harder haha. Using a bumper plate for it is harder and more impressive. 

  • Like 1
Link to comment
Share on other sites

1 hour ago, mcalpine1986 said:

Hey, regarding your plate curls. I seen on your instagram that when you say olympic plate, they are actually bumper plates. Making it harder, an olympic plate is just a plate with a 2" diameter hole for olympic bars of various widths depending on the weight. A standard plate has a 1" hole. Bumper plates are all full diameter as a full size 20kg plate but different weights. No wonder you found a 10kg so much harder haha. Using a bumper plate for it is harder and more impressive. 

Yeah I meant to say olympic bumper plates. They were super difficult when I started but my strength build up pretty quickly.

Its by far one of my favourite exercises.

  • Like 2
Link to comment
Share on other sites

20 hours ago, bruce1337 said:

Yeah I meant to say olympic bumper plates. They were super difficult when I started but my strength build up pretty quickly.

Its by far one of my favourite exercises.

Thats great man, It makes it more impressive. Ive never tried with a bumper plate before. My current gym doesnt have any. Plate curls are awesome. Since doing them my forearms have grown, wrist tendons thickened and my thumbs and hands thicker. A great exercise.

  • Like 1
Link to comment
Share on other sites

Light bending:

5.1x150 x4 (back to back, one in each style, doh, reverse and du)

5.5x110 x1 (finally managed to crush this one past 2", the trick was to wrap it at 1.5")

Edited by bruce1337
  • Like 1
Link to comment
Share on other sites

15 hours ago, TRASH said:

Have you thought about armwrestling? 

Not really, with grip training, bending, and general weightlifting my hands (no pun intended) are pretty full at the moment. 

Link to comment
Share on other sites

OHP: 

30kg x6

40kg x6

50kg 5x6

40kg x6

80mm pinch block:

22kg x3

20kg 3x3

17kg 3x3

Weights do not include implement ~4.75kg

Lower back rehab

Wide grip Pullups: 3x10

Edited by bruce1337
  • Like 1
Link to comment
Share on other sites

2" WW: 

Singles up to 32.5kg

30kg 3x1

27kg 3x1

Bending:

5.1x150 x2 (reverse)

5.5x150 

6x150

5.5x110

7x177

All done in single wraps

Sledge work

  • Like 1
Link to comment
Share on other sites

Lower back rehab

Bending:

5.1x150 x10

Plate curls:

15kg x2 (huge pr!)

10kg bumper: 3x5

Wrist work

  • Like 2
Link to comment
Share on other sites

On 7/30/2020 at 2:21 PM, bruce1337 said:

Lower back rehab

Bending:

5.1x150 x10

Plate curls:

15kg x2 (huge pr!)

10kg bumper: 3x5

Wrist work

2 reps at 15kg is impressive man. Well done.

Ive just ordered a york 15kg plate. Im hoping i can curl it when it gets here. 

  • Like 1
Link to comment
Share on other sites

39 minutes ago, mcalpine1986 said:

2 reps at 15kg is impressive man. Well done.

Ive just ordered a york 15kg plate. Im hoping i can curl it when it gets here. 

Thanks! Wasnt super strict as I was using momentum a little bit but hopefully over time ill be able to have it more strict

  • Like 1
Link to comment
Share on other sites

Lower back rehab

OHP: 40kg 10x5

80mm pinch block:

31kg x1 (PR)

27kg 3x1

25kg 3x1

Bending:

5.1x150 x2

5.5x150 x1

5.5x110 x1

6x150 x1

7x180 x0 (this one kicked my ass! Was way tougher than the previous 7mm I bent)

Wrist work

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.