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The Iron Wrist training log


bruce1337

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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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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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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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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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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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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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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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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

 

Edited by bruce1337
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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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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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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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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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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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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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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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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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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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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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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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