bruce1337 287 Posted September 28, 2020 Author Share Posted September 28, 2020 2 Quote Link to post Share on other sites
bruce1337 287 Posted September 30, 2020 Author Share Posted September 30, 2020 Bending: 8x180mm Rebar: Double wrapped, bent to 2" in 5mins RedNail: Isometrics in IMPs #3 chest crush: 3x5 Sledge work Cable lat pullover 25kg x15 40kg x10 50kg x8 60kg x6 1 Quote Link to post Share on other sites
bruce1337 287 Posted October 2, 2020 Author Share Posted October 2, 2020 Lower back rehab Bench: 40kg x10 60kg x5 80kg x3 90kg x1 95kg 4x3 (my program is working very well so far. If all goes to plan I should bench 110kg by the next 3 weeks for a +10kg pr!) 60kg 3x8 (close grip) Blob trainer: 10kg x3 14kg x3 18kg 1, 1 16kg 2x1 14kg finger medley Half hex 40: 0, 1, 2.5 Quote Link to post Share on other sites
bruce1337 287 Posted October 2, 2020 Author Share Posted October 2, 2020 1 Quote Link to post Share on other sites
bruce1337 287 Posted October 3, 2020 Author Share Posted October 3, 2020 (edited) Bending 8mm x 15" rebar braced snap, 3m25s 8mm x 6" rebar DO bend, 90 degrees SB hold #2: 15s, 16s, 18s Facepulls 20kg x10 30kg x10 40kg x10 50kg 2x10 Edited October 3, 2020 by bruce1337 Quote Link to post Share on other sites
bruce1337 287 Posted October 3, 2020 Author Share Posted October 3, 2020 1 Quote Link to post Share on other sites
bruce1337 287 Posted October 5, 2020 Author Share Posted October 5, 2020 Lower back rehab OHP: 40kg x5 50kg x5 60kg x2 65kg x1 68kg 4x2 (super excited about the progress, should be closing in a new pr soon!) Landmine DL: 25kg x5 50kg x3 65kg x1 LGC: 35kg x10 45kg x5 55kg x3 (finger assist) 35kg 2x5s thumbless hold Kettlebell BU press: 16kg x5 20kg x1 24kg x1 28kg x0 (will try again when my shoulders arent tired from pressing) DB wrist curl 12kg 2x12 16kg x5 Figured out my active wrist is weak compared to my static wrist (bending, plate clurling, BU presses etc are all strong in the static position) so im going to incorporate more wrist clurling with dumbbells and thickbar in the hope that it will also improve my thick bar lifts. 1 Quote Link to post Share on other sites
mcalpine1986 455 Posted October 5, 2020 Share Posted October 5, 2020 4 hours ago, bruce1337 said: Lower back rehab OHP: 40kg x5 50kg x5 60kg x2 65kg x1 68kg 4x2 (super excited about the progress, should be closing in a new pr soon!) Landmine DL: 25kg x5 50kg x3 65kg x1 LGC: 35kg x10 45kg x5 55kg x3 (finger assist) 35kg 2x5s thumbless hold Kettlebell BU press: 16kg x5 20kg x1 24kg x1 28kg x0 (will try again when my shoulders arent tired from pressing) DB wrist curl 12kg 2x12 16kg x5 Figured out my active wrist is weak compared to my static wrist (bending, plate clurling, BU presses etc are all strong in the static position) so im going to incorporate more wrist clurling with dumbbells and thickbar in the hope that it will also improve my thick bar lifts. Have you ever tried plate wrist curls? I find them good. 1 Quote Link to post Share on other sites
bruce1337 287 Posted October 5, 2020 Author Share Posted October 5, 2020 36 minutes ago, mcalpine1986 said: Have you ever tried plate wrist curls? I find them good. Ill give them a try next time 👍 1 Quote Link to post Share on other sites
bruce1337 287 Posted October 7, 2020 Author Share Posted October 7, 2020 Lower back rehab Plate deadlift 25kg 2x10 50kg 4x10 Bending 7 x 200 mm x 2 strict reverse past 40 deg 7 x 180 mm DO IMPs 7 x 150 mm x 2 DO IMPs Sledge work Quote Link to post Share on other sites
bruce1337 287 Posted October 7, 2020 Author Share Posted October 7, 2020 Quote Link to post Share on other sites
bruce1337 287 Posted October 7, 2020 Author Share Posted October 7, 2020 2 Quote Link to post Share on other sites
bruce1337 287 Posted October 9, 2020 Author Share Posted October 9, 2020 (edited) Lower back rehab Bench: 40kg x6 60kg x5 80kg x3 90kg x1 100kg 4x2 (feeling good!) 60kg 3x8 (close grip) Blob trainer: 10kg x3 14kg x3 18kg 1 York Legacy half 45kg: 0, 0, 1 (index assisted lift) SB holds: #2: 20s, 18s, 15s Gonna move up to the #2.5 next week Edited October 9, 2020 by bruce1337 2 Quote Link to post Share on other sites
Slippery Pete 226 Posted October 10, 2020 Share Posted October 10, 2020 Strong benching! 1 Quote Link to post Share on other sites
bruce1337 287 Posted October 10, 2020 Author Share Posted October 10, 2020 19 minutes ago, Slippery Pete said: Strong benching! Thanks! I decided to run my squat program for my bench and shoulder press and its working well. Will see if I hit a new PR by the end Quote Link to post Share on other sites
bruce1337 287 Posted October 11, 2020 Author Share Posted October 11, 2020 (edited) Lower back rehab Bending 7mm x 7" x1 7mm x 6" x1 7mm x 5.5" x1 7mm x 5" ~50 degrees 7mm x 4.5" barely kinked All in IMPs FatGripz double rolling handle 25kg x10 45kg x10 65kg x8 85kg x5 105kg x5 125kg 2, 5, 5 105kg 2x5s hold Facepulls 40kg 3x10 Sledge work Edited October 11, 2020 by bruce1337 Quote Link to post Share on other sites
bruce1337 287 Posted October 11, 2020 Author Share Posted October 11, 2020 Quote Link to post Share on other sites
bruce1337 287 Posted October 12, 2020 Author Share Posted October 12, 2020 Lower back rehab OHP: 40kg x6 50kg x5 60kg x2 65kg x1 72.5kg 3x1 (super smooth and fast reps) York legacy half 45kg: Bunch of failed lifts, could not break it off the ground 75mm DB thumbless wrist curl 16kg 3x15 Arms 1 Quote Link to post Share on other sites
mcalpine1986 455 Posted October 12, 2020 Share Posted October 12, 2020 17 minutes ago, bruce1337 said: Lower back rehab OHP: 40kg x6 50kg x5 60kg x2 65kg x1 72.5kg 3x1 (super smooth and fast reps) York legacy half 45kg: Bunch of failed lifts, could not break it off the ground 75mm DB thumbless wrist curl 16kg 3x15 Arms Great work. Your overhead P.r. is excellent, very strong. A nice smooth rep. You must be approaching bodyweight! 1 Quote Link to post Share on other sites
bruce1337 287 Posted October 12, 2020 Author Share Posted October 12, 2020 20 minutes ago, mcalpine1986 said: Great work. Your overhead P.r. is excellent, very strong. A nice smooth rep. You must be approaching bodyweight! The goal is a bodyweight press! My press is getting stronger but im also gaining some weight too. So by the time I hit 79kg press ill probably weigh more than that 🤣 ill be forever chasing it 1 Quote Link to post Share on other sites
mcalpine1986 455 Posted October 12, 2020 Share Posted October 12, 2020 1 hour ago, bruce1337 said: The goal is a bodyweight press! My press is getting stronger but im also gaining some weight too. So by the time I hit 79kg press ill probably weigh more than that 🤣 ill be forever chasing it Haha i hear you man. Its hard to juggle. Overhead work is hard to progress like other exercises i find. You are doing well with it though so keep up the good work. 👍 Quote Link to post Share on other sites
bruce1337 287 Posted October 14, 2020 Author Share Posted October 14, 2020 Lower back rehab Bending 7 x 180 mm DO IMPs A2 8 x 180 mm Cert 8 x 180 mm HRS DO IMPs (couldnt kink, the A2 cert fried my hands) Sledge and wrist work Quote Link to post Share on other sites
bruce1337 287 Posted October 14, 2020 Author Share Posted October 14, 2020 Quote Link to post Share on other sites
David_wigren 1,551 Posted October 14, 2020 Share Posted October 14, 2020 1 hour ago, bruce1337 said: Lower back rehab Bending 7 x 180 mm DO IMPs A2 8 x 180 mm Cert 8 x 180 mm HRS DO IMPs (couldnt kink, the A2 cert fried my hands) Sledge and wrist work Or maybe it’s just a testimony on how hard the HRS is. Quote Link to post Share on other sites
bruce1337 287 Posted October 14, 2020 Author Share Posted October 14, 2020 9 minutes ago, David_wigren said: Or maybe it’s just a testimony on how hard the HRS is. I've bent it in IMPs before when I was fresh, so it is slightly because im tired, but also true the steel is stout. Quote Link to post Share on other sites
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