My Bending And Gripping

[Justin Reagan]

I've decided to start a log.

Any comments, suggestions, and (constructive) criticisms are welcome.

Here's my workout the past few times:

6-21-05

Well, today started out as an ordinary day. It was my bending day. I was just planning on matching my last workout with at least one 6" x 1/4" piece of HRS.

Here's how it went:

5" x 3/16" zinc plated X 2

Timber tie X 1

6" x 1/4" HRS X 1 (ok, so I got it...)

7" x 1/4" HRS X 1

8" x 1/4" zinc plated X 1 (just wanted to see how this feels compared to HRS)

6" x 1/4" HRS X 1

-----------------------------------------------(this is the good part)

IM YELLOW(!!) X 1 No problem whatsoever

IM YELLOW w/ a full INCH cut off (BLUE?!?!) X 1 (a little difficult, but only took about 20 sec)

IM Yellow X 1 (just for fun)

-----------------------------------------------------

6" x 3/16" zinc plated square X 1

7" x 5/16" (fully threaded) G2 carriage bolt X 1

6" x 1/4" G2 hex bolt X 2

5" x 3/16" CRS X 3

Then I scrolled a 4' piece of 3/8" HRS as best as I could.

OK, so I met my next two goals in my workout. This is the first time that I have actually been a little impressed with myself. Now I have to figure out where to go from here--except for bending more BLUES :-)

6-23-05

Grippers

warmup w/ doubles on Trainer, #1

Next, I did about 7 attempts, most of them successful, with my "slightly less difficult" #2

Finally, I did negatives with my hard #2 and my #3

When I say negatives, I mean I squeeze it shut as far as I possibly can using any means necessary, then hold it as long as possible, closed as far as possible, until my hand opens up an appreciable amount. I'm not sure if that's how they're officially done, but that's what I've been doing.

6-25-05

Start with some easy sledgehammer levering to warm up

Bending:

5" x 3/16" CRS x 2

TT x 1

IM yellow x 2

6" IM yellow x 1

TT x 1

IM yellow x 1

7" x 1/4" HRS x 1

6" x 1/4" HRS x 1 (both of these were easy--I bought some wimpy steel this time)

TT x 1

I then bent a very expensive ($6) 4' length of 1/2" HRS. I just wanted to try it. I bent it over my head and then could only make one loop in it. Nothing more was to happen to it. Hard stuff. I won't do it again until I can buy cheaper steel.

That's it. Of course I didn't mention all the isometric work I did by trying to bend another 6" yellow or even more full length yellows. I ruined 6 or 7 perfectly good pieces of steel.

For some reason, I find that my hands recover better between sets if I do a set or two with a light gripper and also some rubber band extensions. Otherwise, sometimes the back of my hand will hurt too much to do very well on the next set. Strange?

Edited June 24, 2005 by Justin Reagan

[Justin Reagan]

6-25-05

I just can't go without any heavy back work...

Deadlift (conventional style, no belt or straps, overhand grip unless noted)

135x2

225x2

275x2

315x2

350x2 (mixed grip)

Stiff-legged DL (slightly rounded back, overhand grip, no belt)

225x5x2

Bent-over row (overhand grip, no belt)

185x5x2 (not really strict, as I haven't done them in a while--I need to start lower)

[Justin Reagan]

6-27-05

DB clean and side press (each set is done once with each hand)

55 x 1

65 x 1

75 x 1

90 x 1

DB one handed military press

55 x 3 x 3

DB one handed lateral raise (this and the next thing were just done for fun)

20 x 8 x 2

DB one handed triceps extension

20 x 8 x 2

DB one handed holdout to the side (2 sec. hold)

20 x 1 x 4 (each hand)

DB cuban press

20 x 5 x 2

[Justin Reagan]

6-28-05

Grippers--closes with #2, negatives with #3

Sledge hammer levering and wrist roller work afterwards