Jump to content

The Iron Wrist training log


bruce1337

Recommended Posts

Bending

Wraps touching

7mm x 6" nail x 2 DO

7mm x 6" nail Reverse

7mm x 6" nail DU

3.5 173# chest crush: 3x5

Super fun bending session. 

Wrist work

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

Bent press

16kg x5

22kg 3x5

2" WW

20kg x10s

25kg x10s

30kg x3s

37kg x1 (PR)

Wrist curls

25kg 2x5

20kg 2x8

WD2

Warmup

Orange 1-1 x5

Orange 2-2 x5

Red 1-1 x1

Cooldown

Red 1-1 x1

Orange 2-2 x3

Orange 1-1 x5

Bending

8mm x 200mm Rebar Reverse 4 hits to past 40 degrees. 

IMG_20210105_170535_902.jpg

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

Are you doing the bent press with kettlebells? Used to be my favourite exercise with "two hands anyhow".

It took me several months to figure out the right technique with correct positioning and angles. Once I got there it was pretty effortless to lift relatively heavy weight overhead. After some fun time I neglected shoulder mobility and injured left shoulder doing bent press, preventing to press anything for over 1,5 year.

Great old lift anyway 👌

Link to comment
Share on other sites

3 hours ago, JJM said:

Are you doing the bent press with kettlebells? Used to be my favourite exercise with "two hands anyhow".

It took me several months to figure out the right technique with correct positioning and angles. Once I got there it was pretty effortless to lift relatively heavy weight overhead. After some fun time I neglected shoulder mobility and injured left shoulder doing bent press, preventing to press anything for over 1,5 year.

Great old lift anyway 👌

Its actually with a makeshift dumbbell made from a threaded rod and some nuts. I am training from home at the moment and Im trying out old school style workouts.  

I started it a few weeks ago and its been going well. Adding a small amount of weight each week. When i get back to the gym  I want to do it with barbells.

  • Like 1
Link to comment
Share on other sites

Bent press

13kg x8

16kg x5

20kg 3x5

Bending

7mm x 7" nail Snap 2mins

7mm x 7" nail DO IMPs

RedNail x 7" DO IMPs (PR) took 5 mins but still good progress!

Plate wrist curls

10kg (25mm) 3x8

1265716818_20210111_1531592.jpg

  • Like 3
Link to comment
Share on other sites

27 minutes ago, bruce1337 said:

Bent press

13kg x8

16kg x5

20kg 3x5

Bending

7mm x 7" nail Snap 2mins

7mm x 7" nail DO IMPs

RedNail x 7" DO IMPs (PR) took 5 mins but still good progress!

Plate wrist curls

10kg (25mm) 3x8

1265716818_20210111_1531592.jpg

Congrats on the Red Nail!

  • Like 1
  • Thanks 1
Link to comment
Share on other sites

Gz on red nail!

Edited by Lennix
Hostile takeover of journal wtf
  • Like 1
  • Haha 1
Link to comment
Share on other sites

1 hour ago, Lennix said:

Europinch 

75x2x9 easy skipped 10th to save thumbs 

Bending: 

@bruce1337learned me how to DO bend 😂 

7mm nail x1 

G8 Fail x2 managed a small kink 5° 

8mm hrs fail finished reverse 

7mm 210mm fail 

8mm 165mm HRS easy LOL - right before this siamak informed me that I'm not supposed to go down with my elbows but out. Thanks xD 

G8 with 5°kink Easy. 

https://www.instagram.com/p/CJ6s2BDgEq-/?igshid=13g1qc863ynea

Lol you have gotten your log mixed with mine

Edited by bruce1337
Link to comment
Share on other sites

Berbell bent press

20kg x5

30kg 5x1 (really sloppy form)

Axle DL

60kg 2x8

80kg x8

90kg 3x6

Wrist work

  • Like 1
Link to comment
Share on other sites

2 hours ago, bruce1337 said:

Berbell bent press

20kg x5

30kg 5x1 (really sloppy form)

Axle DL

60kg 2x8

80kg x8

90kg 3x6

Wrist work

I think you are being harsh on yourself regarding the 30kg bent press. I seen your vid and it wasnt sloppy, it looked pretty good to me. Great balance as well.

Edited by mcalpine1986
  • Like 1
Link to comment
Share on other sites

Blobs

9kg x8

11kg 2x8

15kg x6

Hex 40: 2x1 (pinch felt weak today, the hex 40 was a maximum effort lift)

80mm pinch block

25kg 13s, 10s RH

25kg 10s, 8s LH

  • Like 1
Link to comment
Share on other sites

Lower back prehab

Bent press

13kg 3x8

Braced bending

12mm x 500mm Rebar kinked to roughly 5-10 degrees

This steel felt like CRS! It was so springy. My braced bending is also garbage so its a great piece of steel to train on

SB holds

3 148#: 8s, 7s, 0s (grip was fried)

Excited to see that I can get a hold of the #3. Hopefully i can get up to 20s in the next few months

Edited by bruce1337
Link to comment
Share on other sites

Laying one arm press

Did these with my inch trainer, felt like it hit my wrists really nice

13kg 2x10

17kg 2x10

Braced bending

12x500mm rebar ROUND 2

Could not move it. I will keep trying until it gives. The grade 5 bolt once felt impossible for me and now its a warmup. I just have to keep hitting the steel until I find the right positions to put maximum power into the bar.

Bending

7x165mm nail DO imps x2

Plate curl trainer

5kg x8

10kg 2x3

7.5kg 2x5

  • Like 3
Link to comment
Share on other sites

V sit training

Blobs

5kg x10

9kg x8

11kg x6

15kg x3

Half hex 45: 0, 1 (PR), 0

Big lift on the hex 45! Blob 50 is in my sights now

80mm pinch block

2 hands

40kg x5s

50kg x5s

60kg x3s

This was so tedious to set up since I dont have a loading pin at home. Ill only do these at the gym from now on

Inch trainer overhead press

13kg x8

22kg  3x6

Pony clamp pinch

  • Like 1
Link to comment
Share on other sites

Bending

166k G5 x 6" braced snap in 4mins

12x500mm rebar braced, moved from 10 degrees to 35 degrees

Inch trainer

thumbless lifts

23kg x8

33kg 3x8

Wrist work

20210123_185822.jpg

Edited by bruce1337
  • Like 2
Link to comment
Share on other sites

14 hours ago, bruce1337 said:

Bending

166k G5 x 6" braced snap in 4mins

12x500mm rebar braced, moved from 10 degrees to 35 degrees

Inch trainer

thumbless lifts

23kg x8

33kg 3x8

Wrist work

20210123_185822.jpg

That rebar looks mighty tough. It looks like your thumb pad has been beefing up compared to earlier pics 👍

Link to comment
Share on other sites

8 hours ago, mcalpine1986 said:

That rebar looks mighty tough. It looks like your thumb pad has been beefing up compared to earlier pics 👍

Its mighty springy indeed. I have bought some 12mm HRS to compare

Thanks Paul! I've been progressing alot with blobs lately and I have noticed significant thumb pad growth. I wish I owned a TTK but for now the pony clamp pinch device works fine.

Link to comment
Share on other sites

Lower back prehab

Braced bending

12x500mm rebar, didnt move

SB holds

3 #148: 4s, 5s*, 0s

*nearly passed out cause I held my breath for some dumb reason 😂

2" WW

10kg x8s

20kg x5s

30kg x3s

40kg 2x0

 

Felt super weak today, gonna take 3 days off

  • Like 2
Link to comment
Share on other sites

Big gripper donation from @Fist of Fury arrived today. Included an assortment of grippers, different size fat grips handles, a grip ball, and DHWOG 12mm mid length rated steel.

I am very excited for the mid length braced bending attempts.

Big thanks again to @Fist of Fury for the donation.

 

20210128_202846.jpg

  • Like 6
Link to comment
Share on other sites

V sit training

Blobs

9kg 2x8

11kg 2x8

15kg x5

Hex 45: 0, 0, 1

17kg 3x1

Braced bending

12mm x 20" HRS (154k DHWOG) a little over 3mins to parallel. This was so much easier compared to the rebar.

Pony clamp pinch

3x30

 

20210129_184443.jpg

Link to comment
Share on other sites

1 hour ago, Griparn said:

That’s a great donation! 🙂
 

Do you have any specific gripper goal? 

Yes it was very generous :)

no goals at the moment for closing grippers, but I am doing alot of silver bullet holds

  • Like 2
Link to comment
Share on other sites

On 1/29/2021 at 10:05 PM, bruce1337 said:

Yes it was very generous :)

no goals at the moment for closing grippers, but I am doing alot of silver bullet holds

If you feel like a snake and want to change skin try a silver bullet hold with the GHP8 :D 

That gripper has the most aggressive knurling I ever felt on anything.

Link to comment
Share on other sites

50 minutes ago, Fist of Fury said:

If you feel like a snake and want to change skin try a silver bullet hold with the GHP8 :D 

That gripper has the most aggressive knurling I ever felt on anything.

😂 currently doing hold with a 148# coc3, once i reach aroune 15s ill upgrade to the ghp 8 and shed some skin 😁

  • Like 2
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.