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The Iron Wrist training log


bruce1337

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Hang snatch: 60kg 3x1

Muscle snatch: 40kg 3x5

OHP: 55kg x 8

Took a break from grip work today to let my wrist heal up. Gonna be away next week on a work conference so hopefully thats enough time to heal up. Will attempt a plate pinch hold on 29th Feb for the reddit monthly challenge.

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Did some gripper maintenance over the weekend. Cleaned them up from chalk and oiled them nicely. Then filed my fake HG150 (basically a HG100) and my COC#0.5 by 1/4".

Also my filed and rated grippers from Cannon arrived! My HG200 rates at 89 and it feels so good to TNS, and my HG250 comes in at 126 so its a perfect working gripper once I start training for the #3.

 

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Speed squat: 60kg 5x5

OHP: 40kg 5x5

Heavy COC#2 attempt: 1,1 BH (PR)

COC#2.5 attempt: 0 (4mm close),0

Filed HG250 #126 attempt: 0 (3mm close),0

Filed HG200 #89 TNS attempt: 1,1,1,1 

 

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Back squat: 90kg 3x5

Bench: 75kg x10

Hub attempt: 10kg / 15kg / 20kg / 22kg / 23kg 0,0,1 BH

Filed HG200 #89 TNS: 8,6,5,5,5

 

Edited by bruce1337
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Squat: 90kg 3x3

OHP: 57.5kg x 8

GG4 attempt: 1,1

Filed HG250 #126 attempt: 0 (2mm close), 0,0

Filed HG200 #89: MMS 20, 15, 10

IM Axle: 40kg x 5 / 60kg x 5 / 85kg x 3 / 95kg x 1 / 105kg x 1 (PR) / 110kg x 1(PR),1,1

 

Edited by bruce1337
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Squat: 90kg 3x3

Bench: 60kg x5 / 70kg x3 / 80kg x10 (PR)

Filed HG200 #89 TNS: 8,6,5

Silarukov 80mm pinch block: 28.5kg RH 1,1,1 (PR) / LH: 0,0,0

 

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Box squat: 80kg 10x3

OHP: 50kg x5 / 55kg x3 / 62.5kg x6 (PR)

Rope tricep pulldown: 15kg 3x10

FatGripz db bicep curl: 17.5kg 3x5

 

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Squat: 85kg 2x5 / 95kg 2x3

Bench: 50kg 5x5 (deload)

Grippers: COC#2.5 0(2mm close),0,0

RB160: 1,1

Filed HG200 #89: 1,1

60mm RB rolling handle: Worked up to 45kg 1,1,1

35kg 3x5

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Good morning squat: 40kg 5x5

Speed squat: 60kg 5x5

Grippers: RB160 tns: 0,0,0

RB160 ccs: 1,1

Filed HG200 #89 tns: 4x1

FatGripz bicep curl: 15kg 3x5

Wrist work

Edited by bruce1337
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Squat: 85kg 3x5 / 95kg 3x3

OHP: 40kg 3x5 (deload)

Grippers: Filed HG250 #126 0,0 (1mm)

COC#2.5: 0,0,0 (1mm)

COC#2: 5,5

Filed HG200 #89: 15, 12, 10

VBar tricep pushdown: 40kg x10 / 50kg x5 / 60kg x5 / 70kg x5 / 80kg (rack) x5

Notes: Haven't done tricep pushdowns in about 6 years so Im glad to see that my strength is still there.

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60mm Inch dumbbell trainer: Worked up to a max of 52.4kg

70mm dumbbell: 30kg 5x5 rows

15kg 3x8 thumbless wrist curls

 

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Squat: 90kg 3x5 / 100kg 3x3

Bench: 60kg 3x5 / 70kg x5 / 80kg x3 / 90kg x1 / 95kg x1 / 100kg x1 / 80kg 3x5

80mm Silarukov pinch: 15kg / 20kg / 24kg / 26kg / 29kg PR / 30kg miss / 30kg lift (PR)

Grippers: CoC#2.5 0,0,0

CoC#2 1,1,1

 

Edited by bruce1337
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Good morning: 50kg 3x6

Push ups: 15x10

Grippers: COC#2 CCS attempt 0(1mm),0,0

Filed HG200 #89 TNS: 1,1,1

Wrist work

 

I've started to do a lot more wrist specific work once a week because I have noticed that my wrists are super weak.

The work includes a mix of plate curls, sledgehammer side to side levers, sledgehammer front and back lever holds, fatgripz wrist curls on a machine, and wrist rolling.

Edited by bruce1337
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Axle Strict Press: Worked up to a PR of 70kg, then a bunch of failed attempts at 75kg.

Then 55kg 3x5

Grippers: Bunch of failed attempts with my #2.5 and Filed HG250#126. My grip felt super weak today.

Inch Dumbbell Trainer: Assisted lifts (I place my finger on one end of the plate to negate the rotation then a hold at the top before letting go and bringing the dumbbell down) 51.4kg 3x5

 

Edited by bruce1337
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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: 1,1

Filed HG200 #89: 20 (mms both thands)

Plate pinch: 2x10kg 3x5

3x10kg failed attempt (was a lot harder than i expected, ripped up my thumb skin pretty good)

Sledge levers

 

 

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On 3/26/2020 at 4:41 PM, bruce1337 said:

Good morning: 50kg 3x6

Push ups: 15x10

Grippers: COC#2 CCS attempt 0(1mm),0,0

Filed HG200 #89 TNS: 1,1,1

Wrist work

 

I've started to do a lot more wrist specific work once a week because I have noticed that my wrists are super weak.

The work includes a mix of plate curls, sledgehammer side to side levers, sledgehammer front and back lever holds, fatgripz wrist curls on a machine, and wrist rolling.

Plate curls are amazing. Since i started doing them in november my wrist feel solid. They have also increased by just over 1/8 of an inch, not much but i have tiny wrists of just under 7" so to me thats a good increase in not many months.

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Thank you for the kind words! Next on my to close list is RB240 then COC#3

Good morning: 50kg 5x5

Pushups: 10x10

KB bottoms up press: RH 20kg 3x5 / LH 16kg 3x5

Grippers:

COC#2 Wide set: 0,0,0

RB160 Wide set: 1,1,1

#89 HG200 Filed: 1,1,1

Wrist work

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Squat: Worked up to 95kg x3

OHP: Worked up to 57.5kg x8

IM Axle deadlift: Worked up to 105kg, then failed attempts at 115kg

Grippers:

RH

#126 Filed HG250: 0,0,0 (like 1-2 mm to closing)

COC#2: 1,1,1

#89 Filed HG200: 1,1,1 (hold for 10s)

LH

COC#2: 1,1,1

#89 Filed HG200: 1,1,1 (hold for 10s)

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Speed Squat: 40kg 5x5

Bench: Worked up to 80kg x15 (pr)

Grippers:

RH

COC#2.5: 0,0

COC#2: 1,1,6

#89 Filed HG200 TNS: 6

LH - Rest

Blob: Silarukov 18kg warm up

Assisted Half 45kg attemps

Wrist work

Edited by bruce1337
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Axle Power Jerk: Worked up to 80kg, missed 85kg. 

BTN snatch grip press: 40kg 3x5

Grippers: COC#2 Wide set: 0,1,0

RB160 Wide Set: 1,1,1

#89 HG200 Filed TNS: 1,1,1

Wrist work

Rope tricep pulldown: Worked up to 60kg x8

FatGripz bicep curl: 17.5kg 3x6

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Front squat: 60kg 5x5, 40kg 2x5 speed reps

OHP: Worked up to 60kg x8 (amrap PR)

Grippers: COC#2.5: 0,0,0

GG4: 1,1

COC#2 1,1

Half 45 Blob: Bunch of assisted attempts with an elastic band. Made it float for a second on an attempt.

The band adds around 2.5kg assistance so its about 20kg right now.

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Squat: 90kg 5x3

Bench: Worked up to 85kg x10 (amrap)

Close grip bench: 40kg 5x10 (slow)

Grippers: COC#2.5 1,1,1,1 (These felt like butter today!!! Super excited on the progress)

COC#2: 1,1,1

#89 Filed HG200 TNS: 1x6

60mm rolling handle: Worked up to 54kg, then PRs at 56.5kg and 58kg

Then 45kg hold 10s

35kg hold 25s

25kg thumbless wrist curl x10

15kg thumbless wrist curl x20

Notes: Grip felt STRONG today! Very proud of the progress.

 

Edited by bruce1337
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On 4/14/2020 at 1:57 PM, bruce1337 said:

Squat: 90kg 5x3

Bench: Worked up to 85kg x10 (amrap)

Close grip bench: 40kg 5x10 (slow)

Grippers: COC#2.5 1,1,1,1 (These felt like butter today!!! Super excited on the progress)

COC#2: 1,1,1

#89 Filed HG200 TNS: 1x6

60mm rolling handle: Worked up to 54kg, then PRs at 56.5kg and 58kg

Then 45kg hold 10s

35kg hold 25s

25kg thumbless wrist curl x10

15kg thumbless wrist curl x20

Notes: Grip felt STRONG today! Very proud of the progress.

 

Excellent session. You are making fast progess with grippers 👏

 

Edited by mcalpine1986
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SSB Box Squat: 80kg 5x5

Grippers CCS: COC#2 0, 0, 0 (my ccs is garbage, cant get a good set at all)

#89 Filed HG200 TNS: 10, 5

Wrist work

Edited by bruce1337
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