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Siamak: A Grip and Bending Saga


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mcalpine1986
On 7/16/2020 at 2:17 PM, 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.

Hey, regarding your plate curls. I seen on your instagram that when you say olympic plate, they are actually bumper plates. Making it harder, an olympic plate is just a plate with a 2" diameter hole for olympic bars of various widths depending on the weight. A standard plate has a 1" hole. Bumper plates are all full diameter as a full size 20kg plate but different weights. No wonder you found a 10kg so much harder haha. Using a bumper plate for it is harder and more impressive. 

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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

Zercher squat: 60kg 3x5 (first time doing these so I started light and will add weights slowly over time, hurts my elbows like a mother though!) Overhead squat: 40kg 3x10 (super slow reps, want t

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bruce1337
1 hour ago, mcalpine1986 said:

Hey, regarding your plate curls. I seen on your instagram that when you say olympic plate, they are actually bumper plates. Making it harder, an olympic plate is just a plate with a 2" diameter hole for olympic bars of various widths depending on the weight. A standard plate has a 1" hole. Bumper plates are all full diameter as a full size 20kg plate but different weights. No wonder you found a 10kg so much harder haha. Using a bumper plate for it is harder and more impressive. 

Yeah I meant to say olympic bumper plates. They were super difficult when I started but my strength build up pretty quickly.

Its by far one of my favourite exercises.

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mcalpine1986
20 hours ago, bruce1337 said:

Yeah I meant to say olympic bumper plates. They were super difficult when I started but my strength build up pretty quickly.

Its by far one of my favourite exercises.

Thats great man, It makes it more impressive. Ive never tried with a bumper plate before. My current gym doesnt have any. Plate curls are awesome. Since doing them my forearms have grown, wrist tendons thickened and my thumbs and hands thicker. A great exercise.

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bruce1337

Light bending:

5.1x150 x4 (back to back, one in each style, doh, reverse and du)

5.5x110 x1 (finally managed to crush this one past 2", the trick was to wrap it at 1.5")

Edited by bruce1337
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bruce1337
15 hours ago, TRASH said:

Have you thought about armwrestling? 

Not really, with grip training, bending, and general weightlifting my hands (no pun intended) are pretty full at the moment. 

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bruce1337

OHP: 

30kg x6

40kg x6

50kg 5x6

40kg x6

80mm pinch block:

22kg x3

20kg 3x3

17kg 3x3

Weights do not include implement ~4.75kg

Lower back rehab

Wide grip Pullups: 3x10

Edited by bruce1337
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bruce1337

2" WW: 

Singles up to 32.5kg

30kg 3x1

27kg 3x1

Bending:

5.1x150 x2 (reverse)

5.5x150 

6x150

5.5x110

7x177

All done in single wraps

Sledge work

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bruce1337

Lower back rehab

Bending:

5.1x150 x10

Plate curls:

15kg x2 (huge pr!)

10kg bumper: 3x5

Wrist work

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mcalpine1986
On 7/30/2020 at 2:21 PM, bruce1337 said:

Lower back rehab

Bending:

5.1x150 x10

Plate curls:

15kg x2 (huge pr!)

10kg bumper: 3x5

Wrist work

2 reps at 15kg is impressive man. Well done.

Ive just ordered a york 15kg plate. Im hoping i can curl it when it gets here. 

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bruce1337
39 minutes ago, mcalpine1986 said:

2 reps at 15kg is impressive man. Well done.

Ive just ordered a york 15kg plate. Im hoping i can curl it when it gets here. 

Thanks! Wasnt super strict as I was using momentum a little bit but hopefully over time ill be able to have it more strict

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bruce1337

Lower back rehab

OHP: 40kg 10x5

80mm pinch block:

31kg x1 (PR)

27kg 3x1

25kg 3x1

Bending:

5.1x150 x2

5.5x150 x1

5.5x110 x1

6x150 x1

7x180 x0 (this one kicked my ass! Was way tougher than the previous 7mm I bent)

Wrist work

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bruce1337

Lower back rehab

Pause Bench: 60kg 3x6

Inch trainer: missed attempts at 55.5kg

43.5kg x5

Fatgripz bicep curl: 15kg 3x10

Single arm cable chest fly:

Dropset 20kg x10, 15kg x10, 10kgx10

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bruce1337

Lower back rehab

Planche training:

Adv tuck: 2s, 5s, 4s (was super weak today for some reason)

Tuck swings: 3x5

Pseudo pushups: 3x10

Reverse hypers: 3x15

Leg raise: 3x10

Bending:

7mm x 7" CRS (double suede)

1/4" x 6" Black Grade5 (single suede)

Plate curls:

10kg bumper + 0.7kg on end: 2, 5, 5

Sledge work

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bruce1337

Lower back rehab

Box squats: 40kg 10x10 (glad i can get back into squatting, gonna work my way up slowly as my back recovers)

Inch trainer: 

33.5kg x8

31.5kg 3x8

26.5kg 3x8

Machine chest press: 

40kg x10

70kg 3x10

DB hammer curl:

20kg 3x8

Face pulls: 

10kg x20

20kg x15

25kg 3x10

I tried to pull my hands up to the start position of a DOH bend (under my neck), I thought it might be a good assistance exercise for bending (especially for the kink)

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bruce1337

Lowerback rehab

OHP: 40kg 5x5

Blob trainer: 10kg 3x8

Bending:

6mm x 6.5" (barehand attempt, got it to around 80 degrees)

5.1mm x 6" x 5

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bruce1337

Paused Bench: 

60kg 5x5

Inch trainer:

35.5kg x8

33.5kg 2x8

23.5kg 2x8 (thumbless wrist curls)

Wide grip lat pulldown:

50kg x10

60kg x10

70kg x10

Bending:

Horrido 4.8 bolt cert, went down super fast, got to 1" with minimal effort.

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bruce1337

Lower back rehab

Planche training:

Adv tuck: 5s, 3s, 5s

Tuck swings: 3x5

Pseudo pushups: 3x10

Reverse hypers: 3x15

Bending:

Horrido A4 Cert

5.1x150 square CRS x5

Plate curls:

10kg bumper: 10, 8

Sledge work

Wrist work

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bruce1337

Lowerback rehab

OHP:

30kg x10

40kg x5

50kg x5

60kg x5

50kg 3x5

Blob trainer: 

11kg x8

10kg 2x8

9kg 2x8

Bending:

5.1mm x 6" x 5

Vbar pulldown:

40kg x10

60kg x10

80kg x8

50kg 3x10

25kg (single arm) x10

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bruce1337

Lower back rehab

KB bottoms up press

8kg x5

12kg x5

16kg x5

20kg x5

16kg x5

12kg x5

8kg x5

Inch trainer

37.8kg x6

35.5kg 2x6

33.5kg 2x6

DIY wrist roller (really happy with how this turned out)

10kg

15kg

20kg

I didn't count the reps, I just kept rolling until my forearms pumped battery acid

 

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bruce1337

Lower back rehab

Box squats:

40kg 3x10

50kg 3x8

Bending

8 x 165mm HRS: 2.5", the crush had me gassed out, was a super tough nail

5 x 150mm x10: all done in my new IMPs, felt really good to get a feel for the pads, now its just a matter of reps until my hands and pads are conditioned

Sledge work

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bruce1337

Lower back rehab

Bench:

40kg x10

60kg x5

80kg 5x5

50kg 5x10 (close grip)

Grippers:

2.5 x1

3 x0

2 x5 (minireps)

Blob trainer:

13kg x6

12kg 2x6

10kg 2x6

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