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The Iron Wrist training log


bruce1337

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Lower back rehab

Plate deadlift:

35kg 5x10

Bending:

Horrido A2 attempt: Just shy of 2", will work on my chest crush and attempt again in a few weeks

5.5mm x 4" CRS x1 IMPs

5.5mm x 6" CRS x3 IMPs (without bands)

Sledge work

Face pulls:

25kg 3x15

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Lower back rehab

Bench:

40kg x5

60kg x5

70kg x5

80kg x3

90kg: 3, 3, 3, 7 (amrap PR! New training max 110kg)

60kg 2x5

Blob trainer:

10kg: 5

13kg: 5

16kg: 3, 3, 5

13kg: 2x5

10kg: 2x5

SB holds:

#2: 16s, 11s, 16s

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Lower back rehab

Bending:

Random stuff

Isometric crushes

Gripper chest crushes

Meat hook DL:

60kg: 10

80kg: 3

100kg: 3

120kg: 1, 1, 3, 1

60kg: 2x8 shrugs

Wrist work

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That A2 attempt was really close! You get it next time :D The crush on stainless gets nasty when you cut them down. 

I would like to try meat hook DL out. What diameter are the bars for the hooks?

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4 hours ago, Slippery Pete said:

That A2 attempt was really close! You get it next time :D The crush on stainless gets nasty when you cut them down. 

I would like to try meat hook DL out. What diameter are the bars for the hooks?

Yeah got stumped on the crush. Im keeping my failed A2 and doing isometric crushes once a week. When I finally move it to 1.5" ill attempt the A2 again. I also have your 8mm x 165 HRS that got stuck at 2.5" 😂 also doing iso crushes on that also

 

Ill have to remember to measure the meat hooks next time I train with them. They are David Horne hooks

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Lower back rehab

OHP:

45kg 3x5 (deload)

Inch trainer:

48.5kg x3

51kg x2

45kg 2x3

40kg 2x3

Bicep/triceps

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My new hex blobs are ready to be trained with. Super excited about these!

 

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Meathook shrugs

60kg 5x5

Bending:

RedNail IMPs: put a small dent into it, gave it 4 strong hits. Good isometric training

5.5 x 150 x3

5.5 x 110 x2

5 x 150 sq x4

#3 chest crush 3x5

Isometric crush:

A2 bolt, managed to move it a few mm so it was under 2"

8 x 165 HRS, moved it 1/4" from 2.5" to 2.25"

Sledge work

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Lower back rehab

Bench:

65kg 3x5 (deload)

40kg 3x10 (closegrip)

Blob trainer:

10kg: 5

13kg: 3

17kg: 3

15kg: 2x3

13kg: 2x3

Half Hex 40 (19.4kg) x1 (PR lift)

SB holds:

#2: 17s, 14s, 15s

Wrist work

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Steel bending

Sledge wielding

Wrist work

Biceps

Face pulls

Didn't keep track of anything, was just having fun

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Lower back rehab

OHP:

40kg x5

50kg x5

60kg x1

65kg 4x3

Inch trainer:

53.5kg 3x1 (pinky assist)

43.5kg 3x5

Kettlebell BU press:

16kg 2x5

20kg x1

24kg x1

Bicep/triceps

Lat pulldown

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Bending:

8x180mm Rebar: Double wrapped, bent to 2" in 5mins

RedNail: Isometrics in IMPs

#3 chest crush: 3x5

Sledge work

Cable lat pullover

25kg x15

40kg x10

50kg x8

60kg x6

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Lower back rehab

Bench:

40kg x10

60kg x5

80kg x3

90kg x1

95kg 4x3 (my program is working very well so far. If all goes to plan I should bench 110kg by the next 3 weeks for a +10kg pr!)

60kg 3x8 (close grip)

Blob trainer:

10kg x3

14kg x3

18kg 1, 1

16kg 2x1

14kg finger medley

 

Half hex 40: 0, 1, 2.5

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Bending

8mm x 15" rebar braced snap, 3m25s

8mm x 6" rebar DO bend, 90 degrees

SB hold

#2: 15s, 16s, 18s

Facepulls

20kg x10

30kg x10

40kg x10

50kg 2x10

Edited by bruce1337
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Lower back rehab

OHP:

40kg x5

50kg x5

60kg x2

65kg x1

68kg 4x2 (super excited about the progress, should be closing in a new pr soon!)

Landmine DL:

25kg x5

50kg x3

65kg x1

LGC:

35kg x10

45kg x5

55kg x3 (finger assist)

35kg 2x5s thumbless hold

Kettlebell BU press:

16kg x5

20kg x1

24kg x1

28kg x0 (will try again when my shoulders arent tired from pressing)

DB wrist curl

12kg 2x12

16kg x5

Figured out my active wrist is weak compared to my static wrist (bending, plate clurling, BU presses etc are all strong in the static position) so im going to incorporate more wrist clurling with dumbbells and thickbar in the hope that it will also improve my thick bar lifts.

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4 hours ago, bruce1337 said:

Lower back rehab

OHP:

40kg x5

50kg x5

60kg x2

65kg x1

68kg 4x2 (super excited about the progress, should be closing in a new pr soon!)

Landmine DL:

25kg x5

50kg x3

65kg x1

LGC:

35kg x10

45kg x5

55kg x3 (finger assist)

35kg 2x5s thumbless hold

Kettlebell BU press:

16kg x5

20kg x1

24kg x1

28kg x0 (will try again when my shoulders arent tired from pressing)

DB wrist curl

12kg 2x12

16kg x5

Figured out my active wrist is weak compared to my static wrist (bending, plate clurling, BU presses etc are all strong in the static position) so im going to incorporate more wrist clurling with dumbbells and thickbar in the hope that it will also improve my thick bar lifts.

Have you ever tried plate wrist curls? I find them good. 

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36 minutes ago, mcalpine1986 said:

Have you ever tried plate wrist curls? I find them good. 

Ill give them a try next time 👍

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Lower back rehab

Plate deadlift

25kg 2x10

50kg 4x10

Bending

7 x 200 mm x 2 strict reverse past 40 deg

7 x 180 mm DO IMPs

7 x 150 mm x 2 DO IMPs

Sledge work

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