Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Fri (4/5)

Standing Barbell Press
(1x10)  bar
(1x5)  95
(1x3)  135
(1x2)  155
(1x1)  175

Barbell Curls
(1x5)  65
(1x5)  95
(1x3)  115

Pullups
(2x10)

Grippers - MMS
(1x5)  Trainer
(1x3)  #1
(1x3)  #1.5
(1x3)  #2 - 102
(1x3)  Master - 106

Cold Plunge
cold - 3 min.

Although I have been doing cold water immersion training and breathwork for almost a year now, I found a Wim Hof training/workshop in Pittsburgh a month ago and signed-up for it immediately.  As far as I know, this has been the only WHM workshop in the Pittsburgh-area, so I had to do it.

The instructor was a pretty cool guy and gave out a bunch of small tips/pointers, which will definitely help in my own routine.  The workshop lasted about four hours and the culminating activity was an ice bath in the parking lot after the course.  The ice bath was huge and at least 150lbs. of ice were dumped in it, making it pretty cold.  I don't know what the temperature was but it was probably in the mid-30s.  The toughest part for me was the outside temperature, which was in the upper-40s but with a decent amount of wind, which made it feel a lot colder.

All-in-all, a great experience and pretty cool to talk to other people about ice baths and similar, which I normally don't get to do.

[John Knowlton]

That’s crazy, you are one tough dude

[Buccos1]

Sat (4/6)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
add briefs
(1x1)  365
(1x1)  390

[Buccos1]

Sun (4/7)

Cold Plunge
41 degrees - 5 min.

[Buccos1]

Mon (4/8)

Dead Bench Press (touching chest)
(1x3)  135
(1x1)  185
(1x1)  225
(1x1)  245
(1x1)  275

Cambered Bar Bench Press
(1x3)  135
(1x2)  185
(1x1)  205
(1x1)  225
(1x1)  245

-- Super Set --
Dips  (1x15)
Band Pushdowns  (1x15)

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x1)  #2 - 102
(1x1)  GHP5 - 111

[Buccos1]

Thur (4/11)

Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add suit/straps down
(1x1)  405
(1x1)  425

Grippers - 20mm
(1x1)  Trainer
(1x1)  #1
(1x1)  #1.5
(1x1)  #2 - 102
(1x1)  #2 - 114

[Buccos1]

Fri (4/12)

Standing Axle Press
(1x8)  bar
(1x5)  85
(1x3)  125
(1x2)  145
(1x1)  175

Axle Curls
(1x5)  bar
(1x5)  55
(1x5)  85
(1x5)  105

Pullups
(1x10)
(1x3) +35

[Buccos1]

Sat (4/13)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
add briefs
(1x1)  365
(1x1)  400

Rack Pulls (high knee)
(1x1)  225
(1x1)  315
(1x1)  405
(1x1)  475
(1x1)  525

Cold Plunge
44 degrees - 5 min.

[Buccos1]

Sun (4/14)

Cold Plunge
41 degrees - 4 min.

[Buccos1]

Tue (4/16)

Bench Press
(1x5)  135
(1x3)  185
(1x1)  225
(1x1)  265
(1x1)  310

Wide-grip Bench Press
(1x3)  135
(1x3)  185
(1x3)  225
(1x3)  240

Grippers - 20mm
(1x3)  Trainer
(1x3)  #1
(1x1)  #1.5
(1x1)  Master - 106
(1x1)  GHP5 - 111

[Buccos1]

Wed (4/17)

Trap Bar Deadlift
(1x3)  140
(1x2)  230
(1x1)  320
(1x1)  410
(1x1)  480

Pullups
(1x10)
(1x4) +35

[Buccos1]

Fri (4/19)

Standing Axle Press
(1x8)  bar
(1x5)  85
(1x3)  125
(1x2)  150
(1x1)  180

Axle Curls
(1x8)  bar
(1x8)  55
(1x5)  85
(1x3)  110

Chinups
(1x10)
(1x5)  +35

[Buccos1]

Sat (4/20)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
add briefs
(1x1)  365
(1x1)  405

Rack Deadlifts - mid-knee
(1x1)  225
(1x1)  315
(1x1)  405
(1x1)  475

[Buccos1]

Sun (4/21)

Cold Plunge
40 degrees - 3 min.

[Buccos1]

Tue (4/23)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x2)  265
(1x1)  315

Cambered-bar Bench Press
(1x3)  135
(1x3)  185
(1x2)  245

Pullups
(2x10)

Finally hit a raw 315 bench again ... at ~180 bodyweight and almost 50 years old!  It wasn't paused, but a good, controlled touch-and-go, which I'll definitely take.  The next goal is going to be to get a solid 300 paused and then work up to a 315 paused, with the end-goal of a 315 raw bench at 181 Masters 50+ in the fall.

[Buccos1]

Fri (4/26)

Standing Axle Press
(1x8)  bar
(1x8)  85
(1x5)  125
(1x3)  150
(1x0)  185
(1x1)  175

Axle Curls
(1x5)  bar
(1x5)  55
(1x5)  85
(1x3)  120

Grippers - 25mm
(1x3)  Trainer
(1x3)  #1
(1x2)  #1.5
(1x1)  #2 - 102
(1x1)  Master - 106

[Buccos1]

Sat (4/27)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
add briefs
(1x1)  365
(1x1)  400

[Buccos1]

Mon (4/29)

Axle Bench Press
(1x8)  bar
(1x5)  125
(1x3)  175
(1x2)  215
(1x1)  265
(1x1)  300

Wide-grip Bench Press
(1x3)  135
(1x3)  185
(1x3)  225
(1x2)  255

Chinups +35
(2x5)

Dips 
(2x10)

[Buccos1]

Wed (5/1)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  440

Grippers - 20mm
(1x5)  Trainer
(1x3)  #1
(1x1)  #1.5
(1x1)  #2 - 102
(1x1)  GHP5 - 111

[Buccos1]

Thur (5/2)

Cold Plunge
49 degrees - 10 min. 30 sec.

[Buccos1]

Fri (5/3)

Standing Barbell Press
(1x8)  bar
(1x5)  85
(1x3)  135
(1x2)  155
(1x1)  180

Barbell Curls
(1x5)  bar
(1x5)  65
(1x5)  95

Pullups
(2x10)

[Buccos1]

Sat (5/4)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
add briefs
(1x1)  365
(1x1)  405

Rack Deadlifts - mid-knee
(1x1)  225
(1x1)  315
(1x1)  405
(1x1)  475
(1x1)  500

[Buccos1]

Sun (5/5)

Cold Plunge
44 degrees - 5 min.

[Buccos1]

Mon (5/6)

Bench Press
(1x8)  bar
(1x5)  135
(1x3)  185
(1x2)  225
(1x1)  275
(1x0)  315
(1x1)  295

Cambered-bar Bench Press
(1x3)  135
(1x3)  185
(1x3)  225

Dips
(1x10)
(1x8) +25

Grippers - 25mm
(1x1)  #1
(1x1)  #1.5
(1x1)  #2 - 102
(1x1)  Master - 106

[Buccos1]

Tue (5/7)

DU - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2
60d spiral
60d (hard)

Reverse - IMPs
60d spiral (2)
1/4 x 5" Grade 2

Ironmind Hub
(1x1)  45
(1x1)  50
(1x1)  55

Pullups
(1x10)
(1x5) +25

Dips
(2x5) +25

Cold Plunge
48 degrees - 8 min.