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Siamak: A Grip and Bending Saga


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Slippery Pete
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. 
 

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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 on

Speed squat: 60kg 5x6 Bench press: 77.5kg x15 (PR) Grippers: COC#2.5 1(PR), 0,0 (burned out after the first attempt but still got it closed nonetheless! Filed HG250 #126: 0,0 COC#2

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David_wigren
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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David_wigren
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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bruce1337

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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David_wigren

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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bruce1337
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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bruce1337

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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mcalpine1986
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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bruce1337
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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mcalpine1986
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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bruce1337

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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mcalpine1986
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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bruce1337

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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bruce1337

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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bruce1337

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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bruce1337
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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bruce1337

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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bruce1337

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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bruce1337

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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bruce1337

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...
bruce1337

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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David_wigren

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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