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The Iron Wrist training log


bruce1337

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Lower back rehab

Bench:

40kg x6

60kg x5

80kg x3

90kg x1

100kg 4x2 (feeling good!)

60kg 3x8 (close grip)

Blob trainer:

10kg x3

14kg x3

18kg 1

 

York Legacy half 45kg: 0, 0, 1 (index assisted lift)

SB holds:

#2: 20s, 18s, 15s

Gonna move up to the #2.5 next week

Edited by bruce1337
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19 minutes ago, Slippery Pete said:

Strong benching!

Thanks! I decided to run my squat program for my bench and shoulder press and its working well. Will see if I hit a new PR by the end

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Lower back rehab

Bending 

7mm x 7" x1

7mm x 6" x1

7mm x 5.5" x1

7mm x 5" ~50 degrees

7mm x 4.5" barely kinked

All in IMPs

FatGripz double rolling handle

25kg x10

45kg x10

65kg x8

85kg x5

105kg x5

125kg 2, 5, 5

105kg 2x5s hold

Facepulls

40kg 3x10

Sledge work

Edited by bruce1337
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Lower back rehab

OHP:

40kg x6

50kg x5

60kg x2

65kg x1

72.5kg 3x1 (super smooth and fast reps)

York legacy half 45kg:

Bunch of failed lifts, could not break it off the ground

75mm DB thumbless wrist curl

16kg 3x15

Arms

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17 minutes ago, bruce1337 said:

Lower back rehab

OHP:

40kg x6

50kg x5

60kg x2

65kg x1

72.5kg 3x1 (super smooth and fast reps)

York legacy half 45kg:

Bunch of failed lifts, could not break it off the ground

75mm DB thumbless wrist curl

16kg 3x15

Arms

Great work. Your overhead P.r. is excellent, very strong. A nice smooth rep. You must be approaching bodyweight! 

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20 minutes ago, mcalpine1986 said:

Great work. Your overhead P.r. is excellent, very strong. A nice smooth rep. You must be approaching bodyweight! 

The goal is a bodyweight press! My press is getting stronger but im also gaining some weight too. So by the time I hit 79kg press ill probably weigh more than that 🤣 ill be forever chasing it

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1 hour ago, bruce1337 said:

The goal is a bodyweight press! My press is getting stronger but im also gaining some weight too. So by the time I hit 79kg press ill probably weigh more than that 🤣 ill be forever chasing it

Haha i hear you man. Its hard to juggle. Overhead work is hard to progress like other exercises i find. You are doing well with it though so keep up the good work. 👍

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Lower back rehab

Bending

7 x 180 mm DO IMPs

A2 8 x 180 mm Cert

8 x 180 mm HRS DO IMPs (couldnt kink, the A2 cert fried my hands)

Sledge and wrist work

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1 hour ago, bruce1337 said:

Lower back rehab

Bending

7 x 180 mm DO IMPs

A2 8 x 180 mm Cert

8 x 180 mm HRS DO IMPs (couldnt kink, the A2 cert fried my hands)

Sledge and wrist work

Or maybe it’s just a testimony on how hard the HRS is.

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9 minutes ago, David_wigren said:

Or maybe it’s just a testimony on how hard the HRS is.

I've bent it in IMPs before when I was fresh, so it is slightly because im tired, but also true the steel is stout.

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4 hours ago, David_wigren said:

Or maybe it’s just a testimony on how hard the HRS is.

I dont think thats the case. I heard on a recent episode of Beyond the bend that european steel is very soft. 
 

Edited by Slippery Pete
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1 hour ago, Slippery Pete said:

I dont think thats the case. I heard on a recent episode of Beyond the bend that european steel is very soft. 
 

I agree to Adam’s statement to a point. I think hard and weak steel can be found in most countries, but that they’re going to be more or less common in different countries. I’m sure there is soft steel in Sweden, I just personally have never encountered it. I have however encountered the hardest CRS, HRS and stainless steel in Sweden. Second hardest stainless was from the US, sent to me by Tim Iacobucci. I’ve never found american steel that was super soft. American steel is usually in the medium to medium high range. The softest steel I’ve felt was from the UK, Greece and Russia. They were softer by a significant margin. But, with that said. I’m sure that hard steel can be found in all of those countries.

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Just now, David_wigren said:

I agree to Adam’s statement to a point. I think hard and weak steel can be found in most countries, but that they’re going to be more or less common in different countries. I’m sure there is soft steel in Sweden, I just personally have never encountered it. I have however encountered the hardest CRS, HRS and stainless steel in Sweden. Second hardest stainless was from the US, sent to me by Tim Iacobucci. I’ve never found american steel that was super soft. American steel is usually in the medium to medium high range. The softest steel I’ve felt was from the UK, Greece and Russia. They were softer by a significant margin. But, with that said. I’m sure that hard steel can be found in all of those countries.

Scratch that, the softest stainless I’ve encountered was from a batch from FBBC. I think that many batches after 2009 have been soft stainless. I encountered a batch that were shockingly easy. A shame really because I think alot of the bends that have happened after 2009 have been with soft stainless that don’t really compare to the bends we were doing before.

 

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Lower back rehab

Bench:

40kg x10

60kg x5

80kg x3

95kg x1

105kg 1, 1, 2 (AMRAP PR, new training max 112kg)

60kg 3x8 (close grip)

Blobs:

10kg 2x8

14kg x1

17kg x1

York Legacy half 45kg: 0, 0, 3 (index assisted lift)

York Legacy half 45kg two hand swings: 3x5 (these had my wrists and thumb on fire! Gonna do them more often)

14kg: 5s hold

SB holds:

#2.5: 13s, 10s, 9s

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The blob swings is a good way to get some actual time under tension on the blob. I don’t know how well they work for building strength, but the feel nice.

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1 hour ago, David_wigren said:

The blob swings is a good way to get some actual time under tension on the blob. I don’t know how well they work for building strength, but the feel nice.

My plan is to do them after a completed workout for just a little extra volume. Got a mad thumb pump so ill keep it going

With time you'll be able to find sweet spots that allow for maximum friction and I try to tilt it as much as possible to get my wrists involved too.

Perhaps even do swings with the Singularity blob lol

Edited by bruce1337
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Lower back rehab

Plate deadlift

50kg 4x10

Bending

7 x 180 mm x 1 IMPs

7 x 150 mm x 4 IMPs

RedNail x 1 IMPs + Leather (My first Red Nail and a big PR! Took it down in 1.5mins)

8 x 180 mm SS x 0 (barely kinked) IMPs + Leather

75mm DB thumbless wrist curl

16kg x10

21kg x10

26kg 2x10

26kg x10s hook wrist hold

20201017_123944.jpg

Edited by bruce1337
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15 minutes ago, bruce1337 said:

Lower back rehab

Plate deadlift

50kg 4x10

Bending

7 x 180 mm x 1 IMPs

7 x 150 mm x 4 IMPs

RedNail x 1 IMPs + Leather

8 x 180 mm SS x 0 (barely kinked) IMPs + Leather

75mm DB thumbless wrist curl

16kg x10

21kg x10

26kg 2x10

26kg x10s hook wrist hold

20201017_123944.jpg

Great session. Thats good wrist curl strength. 

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3 minutes ago, mcalpine1986 said:

Great session. Thats good wrist curl strength. 

Thanks Paul! But honestly i think my wrist curls are super weak. Id like to get it up to 40kg and then hopefully it will help with my thickbar strength

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28 minutes ago, bruce1337 said:

Thanks Paul! But honestly i think my wrist curls are super weak. Id like to get it up to 40kg and then hopefully it will help with my thickbar strength

No way are they super weak, thats a good weight for 10 reps. 40kg would be great. Ive not done any normal wrist curls myself in ages. Think ill give them a go next week after seeing this. 

Using a 76mm handle for wrist curls should defo help your thick bar. That wide a handle should hit the thumb nicely. 

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Lower back rehab

OHP:

30kg x10

40kg x5

48kg: 4x3 (deload)

75mm DB wrist curl

16kg x10

21kg x10

26kgx 3x10

31kg x5

Strict curl

30kg x5

40kg x5

50kg x3

55kg x1 (PR)

Edited by bruce1337
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1 hour ago, bruce1337 said:

Lower back rehab

OHP:

30kg x10

40kg x5

48kg: 4x3 (deload)

75mm DB wrist curl

16kg x10

21kg x10

26kgx 3x10

31kg x5

Strict curl

30kg x5

40kg x5

50kg x3

55kg x1 (PR)

Nice job on that strict curls after doing wrist curls 💪

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