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The Iron Wrist training log


bruce1337

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Lower back rehab

Speed squat

40kg 5x8

Bending

7 x 150 mm x 1 - IMPs

8 x 150 mm Square HRS (183k) to 90 degrees - Doubles

Grippers

#2 3x1

Tetting SM 5/8 handle x 0 (my first time attemping this gripper, feels like a BTR #2.5 but with more pain 😂)

Inch trainer wrist curl

23.5kg 3x8

Edited by bruce1337
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Abs

Bench

40kg x10

60kg x5

72.5kg 4x3 (deload)

40kg 3x10 closegrip

Blobs

10kg 2x5

15kg x3

York legacy half 45: 

1x3 (two hand warmup)

3x0 attempts, didnt move

25kg steel blob:

Two hand swings: 3x5

Wrist work

Edited by bruce1337
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I figured out that grippers is whats aggravating my knuckle injury. Its weakening my pinch and bending.

For now im going to lay off the grippers (and SB holds) until the pain is gone and maybe only do SB once a month or so.

Id rather have a strong thick bar, pinch, and bends than do grippers and have pain/weakness in my lifts.

Edited by bruce1337
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On 10/23/2020 at 3:50 PM, bruce1337 said:

I figured out that grippers is whats aggravating my knuckle injury. Its weakening my pinch and bending.

For now im going to lay off the grippers (and SB holds) until the pain is gone and maybe only do SB once a month or so.

Id rather have a strong thick bar, pinch, and bends than do grippers and have pain/weakness in my lifts.

I've injured my knuckle (sprained tendon in my index) a few months ago, what exercises have been most effective for your rehab?  

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20 hours ago, ThePud said:

I've injured my knuckle (sprained tendon in my index) a few months ago, what exercises have been most effective for your rehab?  

1. Find whats causing the injury and stop doing it

2. Finger and hand rehab, includes finger rolling, glides, massages, hot/cold baths, and anything that promotes blood flow into the hands

3. Ive found sledgehammer side to side levers and front/back chokes really help too

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Lower back rehab

OHP:

40kg x5

50kg x3

60kg x2

65kg x1

75kg x1 (PR)

77.5kg x0

IM axle deadlift

55kg x5

65kg x3

75kg x2

83kg 6x6

Inch trainer wrist curl

23.5kg x10

26.5kgx 2x10

One arm DB press

30kg x5

35kg x1

17.5kg 2x8

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Wednesdays are now officially pinch and wrist training day

Lower back rehab

Squat

50kg 5x5 (feels good to start squatting again, will only be doing it to prime my CNS from now on, no longer have goals to squat big numbers)

Blobs

10kg x5

15kg x3

York legacy half 45kg: didnt budge

20kg got some air but no full lifts

15kg 2x5

Plate curls

5kg bumper x5

10kg bumper 2x5 (wrist strength has gone down a little, hope a rebound in strength is coming)

5+2.5kg bumper x5

Wrist levers

Face pulls

Gripper chest crush

148# 3x5

Felt easy, will attempt a 173# next time

Edited by bruce1337
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Bench

40kg 2x6

60kg x6

80kg x3

90kg x2

100kg x1

110kg x1 (PR)

80kg 2x5

FatGripz double rolling handle holds

65kg x10s

85kg x10s

105kg 5x5s

Two hand strict plate curl

20kg 3x1 slow and controlled reps

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Squats

40kg 5x5

Bending

7mm x 7" x 5 Nail DO IMPs

8mm x 7" HRS DO IMPs ~30s (big improvement on the last time when I bent it)

8mm x 6" Rebar DO Doubles (a little past 90 degrees)

Gripper chest crush

173# 3x5 (some reps the handles didnt touch but they were very close)

Sledge work

Wrist work

Edited by bruce1337
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  • 2 weeks later...

Had a minor injury from my first armwrestling training last week. Took the week off to heal.

Lower back rehab

OHP

20kg x6

40kg x6

45kg x6

52.5kg 5x6

The next 4 weeks will be dedicated to hypertrophy

Fatgripz deadlift

60kg x3

70kg x3

80kg x3

92.5kg 2, 3, 3, 3

Wrist work

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May not have been the best room to do your first armwrestling practice ever XD. Every single guy there were killers.

Hopefully it’s healing up quick.

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1 hour ago, David_wigren said:

May not have been the best room to do your first armwrestling practice ever XD. Every single guy there were killers.

Hopefully it’s healing up quick.

What doest kill me makes me stronger (except maybe polio)

Was still a fun experience to wrestle with some top guys.

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Lower back rehab

Squats

50kg 5x5

SB Hold

#2.5: 14s, 13s, 11s

Felt strong! Hoping to be able to get a few seconds with a #3 before the next grip comp

Bending

7mm x 7" spike DO Single IMP (super painful but got it past 2" within a minute

7mm x 7" spike RV Suede wraps touching (only got a kink)

7mm x 6.5" spike DO Single IMP (small kink and alot of pain)

173# Chest crush x5

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Lower back rehab

Bench

40kg x6

60kg x6

70kg 5x6

40kg 3x10 closegrip

Blobs

10kg x8

14kg x3

17kg x1

Half 40 hex x0 (pinch felt weak today)

Wrist work

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Lower back rehab

Fatgripz Deadlift

60kg x3

70kg x3

80kg x3

90kg x1

95kg 1, 2, 2, 1

Pendlay rows

60kg 3x8

DB shoulder press

20kg x8

25kg 3x8

DB front raise

12.5kg 3x8

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Zercher squats

40kg 5x8

These were fun. Gonna add 2.5kg every week for about 2-3 months to build some volume then try out a strength cycle.

Bending

7mm x 7" Braced snap ~5min

7mm x 6" DO Single IMP ~90deg

8mm x 165mm ISO crush, finally got this bastard to move from 6cm to 4cm

SB hold

#2.5: 7s, 5s, 5s

Was a bad idea to do these after bending

Wrist work

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Lower back rehab

Plate deadlift

50kg x8

60kg x5

70kg 2x5

50kg 2x5

Blob trainer

10kg 2x8

12kg x3

14kg x3

17kg x1

20kg 0, 0 (super close to making a full lift, hands slipped right before lockout)

16kg x2

12kg 10s hold

Fatgripz pullup

3x8

Pushups

5x10

Wrist work

Edited by bruce1337
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3 hours ago, David_wigren said:

Imagine not being able to lockout 20kg on the blob trainer.

Imagine being able to hide behind a grain of rice

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Turkish getup

8kg 3x3

12kg 3x3

First time doing these, super fun.

Bending

7mm x 7" DO suede (these feel harder than IMPs)

163k 6" G5 Bolt braced snap ~10mins

Wrist work

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Good job on the snap! Just a few months ago you had problems just moving the G5 at all. 
 

Next is to see how fast you can snap 3 G5’s in a row!

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42 minutes ago, David_wigren said:

Good job on the snap! Just a few months ago you had problems just moving the G5 at all. 
 

Next is to see how fast you can snap 3 G5’s in a row!

Thanks 👍

My snapping technique is probably horrible since I've only done it twice before. I don't understand how some guys snap G8s in 20s cause it had to bend this back and forth like 50 times before it snapped. 

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Zercher squat

40kg x 8

50kg 3x6

Muscle snatch

30kg 3x8

Bending

7mm x 7" x 2 nail DO IMPs

7mm x 6" nail DO IMPs

Horrido A2 6.5" attempt DO Doubles (kink and sweep went easy but crush was tough. Got it to 5cm but will have to let Jan decide whether or not its a good bend)

Wrist developer (Orange spring)

1-1 2x3

2-2 x1

3-3 x1

3-4 x1

4-3 x1

4-4 x1 (PR)

1-1 x10s hit

Sledge work

Edited by bruce1337
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