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Siamak: A Grip and Bending Saga


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David_wigren

Bummer about the pain issue. Hopefully it’ll heal up during your vacation.

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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

Have you thought about armwrestling? 

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bruce1337
16 hours ago, David_wigren said:

Bummer about the pain issue. Hopefully it’ll heal up during your vacation.

I think its because of bending, tried to snap a nail a few weeks ago and failed miserably 😅

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bruce1337

Beachside workout

Pistol Squats: 3x5

Planche training:

Psuedo pushups: 3x10

Leans: 22s (pr), 20s, 20s

Sitting leg raise: 3x15

Superman holds: 3x20s

 

Also picked up a bunch of different rocks pinch style, one was a little over 130mm wide. Weights unknown

Overall a pretty fun day

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bruce1337

HB Squat: worked up to 85kg x10 (amrap) 40kg 3x10

Bench: worked up to 80kg x10, 50kg 3x5

2" WW: worked up to 27.5kg x6, 25kg 3x6, 22kg 3x6

Grippers: Not even gonna get into this, was just a bunch of pissed off failed attempts

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bruce1337

Planche training:

Tuck planche: 20s, 11s, 20s

Pseudo pushups: 3x8

Supermans: 3x12

Sitting leg raise: 3x12

Grippers: Dont know why my crush strength has gone down so much, but im still gonna train and hope a rebound of strength is coming

#2 wide sets: 1, 1, 0, 1, 1

89#f TNS: 10, 6

Plate curls:

5kg oly x5

10kg oly: 3x5 (some cheat curls on final reps)

Pull ups: 3x10

Bent over rows: 60kg 3x6

Wrist work

 

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bruce1337

OHP: 40kg x5, 50kg x3, 60kg x1, 70kg x1, 72.5kg x1 (PR), 75kg x 0, 40kg 3x5

80mm pinch block: 20.5kg x6, 18kg 3x6, 15.5kg 3x6 (weights not including implement ~3.7kg)

Grippers: Practicing the 2 phase set

#2.5: 1, 1, 0 (last set held past parallel for as long as possible)

#GG4: 1, 1

#89f: 5

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bruce1337

Bench:

40kg x5

50kg x5

60kg x5 

70kg x4

80kg 4x4

40kg close grip: 5x10

2" WW: 

28kg x5

25kg 3x5

22.5kg 3x5

Coin lift: 

Some missed lifts and some good lifts at 7.7kg, but the pain in my knuckles was unbearable, this bending is really taking a toll.

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Lennix

Any video on the coinlifts? Very good weight (I think xD) 

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bruce1337
30 minutes ago, Lennix said:

Any video on the coinlifts? Very good weight (I think xD) 

Unfortunately no, I wanted to test my max then wait for the results of other lifters to compare. The lift is so taxing on my knuckles I plan on making one good lift at the end of the month 😂

I saw your lift and it looked easy, defs have another kilo in you for sure 💪

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bruce1337
42 minutes ago, Lennix said:

Any video on the coinlifts? Very good weight (I think xD) 

Actually I did take a video! I deleted all of them because they were garbage but they saved to my cloud lol. 

 

Here's my crappy lift, as you see my middle curls and goes confront of my index, and i don't know if it would be accepted according to the rules.

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Lennix
1 hour ago, bruce1337 said:

Actually I did take a video! I deleted all of them because they were garbage but they saved to my cloud lol. 

 

Here's my crappy lift, as you see my middle curls and goes confront of my index, and i don't know if it would be accepted according to the rules.

I would say good lift but its a messy contest! Yea I think I got 1 or even 2 kgs on a good day but we will see. Also my coin has the hole pritty far in to replicate a penny lift if im not wrong! 

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bruce1337

Saw a physio yesterday. From his assessment he believes my back injury is NOT a disc issue but rather a ruptured/torn spinal ligament. This sort of injury stems from a weak core and overloaded back (especially when deep squatting). With some rehab and core strengthening he says I can get back into squatting, which is a big relief. 

He also recommended to go very light on the grip activity for a few weeks until my hand pain goes away.

So my plan for now is alot of rehab work both in the gym and at home for a month or so and slowly start squatting again with slow controlled reps (and try to avoid ATG, box squats will be a good alternative).

And ill also take a short break on all grip activities and continue my training in a few weeks.

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bruce1337

Planche training:

Tuck planche: 3x20s

Psuedo pushups: 8, 10, 10

Reverse hypers: 3x12

Hanging leg raise: 3x8

Pushups: 3x20

KB single leg deadlift: 8kg 3x5

Plate curls: 5kg oly 3x5

Wide grip cable rows:

25kg x20

40kg x10

60kg x6

40kg x10

25kg x20

Wrist work

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bruce1337

OHP:

30kg x5

40kg x5

50kg 4x4

40kg x8

Pullups: 3x8

Dips: 3x8

Vbar cable row

50kg x10

60kg 3x8

40kg x10

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bruce1337

Bending:

5.5mm x 130mm x2 (doh + reverse)

5.5mm x 120mm x2 (doh + reverse)

Black grade 5 bolt pre kinked: took me about 10 minutes but I eventually got it past 2"

DHWOG wrist developer: OJ spring level 1 3x5 both hands

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bruce1337

Starting a GTG style approach to bending today. I will bend four 5.1x150 nails (doh, duh, reverse each hand) and one 5.5x110 (doh) everyday for a week.

Today's session,

5.1x150mm x4

5.5x110mm x1 (it was a bad idea to cut them this short, I can kink it really easily but after than my hands get in the way to bend it any further, but its too wide to chest crush, basically kink training (that sounds naughty 😂)

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bruce1337

Bench: 60kg 5x10

2" WW: 

28.5kg x5 

25.5kg 3x5

22.5kg 3x5

Bending:

5.5x110 just kinked

5.1x150 x1, after that my index was in pain again. I think GTG doesnt work for bending 😂

Ill take a short rest from bending to heal up.

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bruce1337

Planche training:

Tuck planche: 3x20s

Psuedo pushups: 10, 10, 8

Reverse hypers: 3x12

Hanging leg raise: 3x10

Pushups: 3x20

KB single leg deadlift: 

8kg 3x8

Plate curls: 

10kg oly: 8, 10 10

Sledge work

 

Super happy with the plate curl progress.

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Hopefully
4 minutes ago, bruce1337 said:

Planche training:

Tuck planche: 3x20s

Psuedo pushups: 10, 10, 8

Reverse hypers: 3x12

Hanging leg raise: 3x10

Pushups: 3x20

KB single leg deadlift: 

8kg 3x8

Plate curls: 

10kg oly: 8, 10 10

Sledge work

 

Super happy with the plate curl progress.

Is it time for the advanced tuck planche soon or what's the plan? Fun workout! 

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bruce1337
8 minutes ago, Hopefully said:

Is it time for the advanced tuck planche soon or what's the plan? Fun workout! 

Yeah next session ill start on advanced tuck. Also some tuck swings to strengthen the back and glutes.

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Hopefully
Just now, bruce1337 said:

Yeah next session ill start on advanced tuck. Also some tuck swings to strengthen the back and glutes.

Allright, cool 🙂 

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bruce1337

OHP: 

30kg x6

40kg x6

50kg 5x6

40kg x6

80mm pinch block:

21kg x5

18.5kg 3x5

16kg 3x5

Weights do not include implement ~4.75kg

Lower back rehab

Bending:

5.1x150 2x1

2x5.1x150 (two nails taped together)

This was good isometric practice. I think it bent ever so slightly. Ill keep hitting it until it bends completely.

 

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bruce1337

Bending:

5.5x160

6x180 (yelloe nail equivalent)

6x150 (blue nail equivalent)

7x210 (double wrapped)

7x177 (double wrapped)

6x150 Black G5 (double wrapped)

All bent past 2"

Plate curls:

10kg: 2x10

10kg+1kg x3, drop set 10kg x5

2.5kg wrist curls

Sledge work

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bruce1337

Planche training:

Advanced tuck: 3x5s (these were super difficult, I feel like I have a long way to go from here)

Tuck swings: 3x5

Pseudo pushups: 3x8

Reverse hypers: 3x15

Leg raise: 3x10

Pushup pyramid: 6, 10, 12, 14, 16, 14, 12, 10, 6 (100 reps)

2" WW: 

29kg x3

26kg 3x3

23kg 3x3

FatGripz db row:

25kg 3x6

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Hopefully

Yeah at every stage you are a total noob again XD can hit you pretty hard 

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