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Siamak: A Grip and Bending Saga


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  • bruce1337

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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

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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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

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bruce1337

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

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bruce1337

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

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bruce1337

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.

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mcalpine1986
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. 

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bruce1337
36 minutes ago, mcalpine1986 said:

Have you ever tried plate wrist curls? I find them good. 

Ill give them a try next time 👍

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bruce1337

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

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bruce1337

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 by bruce1337
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bruce1337
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

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bruce1337

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 by bruce1337
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bruce1337

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

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mcalpine1986
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! 

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bruce1337
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

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mcalpine1986
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. 👍

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bruce1337

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

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David_wigren
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.

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bruce1337
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.

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