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Siamak: A Grip and Bending Saga


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bruce1337

Bending:

5x150 x10 (IMPs back to back)

Wrist roller:

10kg

20kg

25kg

Rolled till my forearms pumped battery acid

Sledge work

Plate curls:

5kg bumper x5

15kg x2

10kg bumper + 0.7kg: 2x6

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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

Have you thought about armwrestling? 

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bruce1337

Lower back rehab

OHP:

40kg x5

50kg x5

60kg x1

75kg 2x0

72.5kg x1

50kg 3x5

Inch trainer:

38.7kg x6

36.5kg 2x6

33.5kg 2x6

Tricep supersets

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bruce1337

Bending:

7mm x 7" CRS in IMPs

5mm x 6" x 3 sq CRS in IMPs

Sledge work

Grippers:

0.5f: 15, 15, 20

Edited by bruce1337
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bruce1337

 

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bruce1337

Lower back rehab

Bench:

40kg x10

50kg x5

60kg x5

70kg x3

80kg x1

90kg x1

100kg x2

80kg 3x5

40kg x10 (closegrip)

Blob trainer:

10kg x6

14kg 4, 3, 5

10kg x10

 

Also messed around with some grippers

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bruce1337

Planche training:

Adv tuck: 5s, 3s, 5s

Tuck swings: 3x5

Pseudo pushup: 8, 10, 10

Reverse hyper: 3x15

Leg raise / dips SS: 3x10

Bending:

5mm x 5 3/4" x 12 in IMPs

Plate curls:

5kg x 5

10kg bumper: 10, 8 (slow and controlled reps, when I can do 3x10 like this ill start with microloading the plates)

Wrist work

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bruce1337

Lower back rehab

OHP:

20kg x 10
30kg x 10
40kg x 5
50kg x 4
60kg 4x4

I am running my squat program for my pressing lifts to see how it goes, excited to track the progress

Inch trainer:

43.5kg x 5
40.8kg x 2x5
38.5kg x 2x5

FatGripz db strict curl:

20kg 3x5

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bruce1337

Lower back rehab

Plate deadlift:

25kg 5x10

Starting something new here, I believe it will help strengthen my lower back with high volume and get me ready for some stone lifting in the future

Bending:

7mm x 6" CRS x1

8mm x 7" HRS x1

5mm x 6" sq CRS x 2

All done in IMPs

Sledge work

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bruce1337

Lower back rehab

Bench:

40kg x10

50kg x5

60kg x5

70kg x5

80kg x4

85kg 4x4

Blob trainer:

10kg: 5

15kg: 5

13kg: 2x5

10kg: 2x10 (two handed ring and pinky finger only)

SB holds:

#3 (148): 0s

#2: 13s, 13s, 10s

Closing grippers isn't on my goal list right now, so im going to start doing SB holds since they are more relevant for comps.

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bruce1337

Away from home this weekend

Drank some beer

Bent some steel

Barehand bent 6mm x 7" crs to 90 deg. Beer really helps with pain tolerance 😂

Edited by bruce1337
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Lower back rehab

OHP:

30kg x5

40kg x5

50kg x5

60kg x1

63kg: 3, 3, 3, 6 (amrap PR! new training max 75kg)

30kg 3x10

Inch trainer:

45kg x5

38kg 2x5

36kg 2x5

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Lower back rehab

Plate deadlift:

35kg 5x10

Bending:

Horrido A2 attempt: Just shy of 2", will work on my chest crush and attempt again in a few weeks

5.5mm x 4" CRS x1 IMPs

5.5mm x 6" CRS x3 IMPs (without bands)

Sledge work

Face pulls:

25kg 3x15

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Lower back rehab

Bench:

40kg x5

60kg x5

70kg x5

80kg x3

90kg: 3, 3, 3, 7 (amrap PR! New training max 110kg)

60kg 2x5

Blob trainer:

10kg: 5

13kg: 5

16kg: 3, 3, 5

13kg: 2x5

10kg: 2x5

SB holds:

#2: 16s, 11s, 16s

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bruce1337

Lower back rehab

Bending:

Random stuff

Isometric crushes

Gripper chest crushes

Meat hook DL:

60kg: 10

80kg: 3

100kg: 3

120kg: 1, 1, 3, 1

60kg: 2x8 shrugs

Wrist work

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