Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Sat (10/1)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  365

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  HG200 - 95
(1x3)  #2 - 102

[Buccos1]

Mon (10/3)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x3)  235
(1x2)  265
(1x1)  285

Band Pushdowns
(2x20)

Pull-ups
(2x6)

[Buccos1]

Fri (10/7)

Standing Axle Press
(1x8)  bar
(1x5)  85
(1x3)  125
(1x2)  145
(1x1)  160

Pull-ups
(2x5)

--Superset--
Band Pushdowns
(2x20)
Dumbbell Hammer Curls
(2x8)  30 - Fat Gripz

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  HG200 - 95
(1x3)  #2 - 102

[Buccos1]

Sat (10/8)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350

Grippers - 20mm
(1x3)  #1
(1x3)  #1.5
(1x3)  #2 - 102

[Buccos1]

Sun (10/9)

DU - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2
1/4 x 6" Grade 5

Reverse - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2

Horseshoe
Diamond Classic #0

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  HG200 - 95
(1x3)  Master - 106

[Buccos1]

Tue (10/11)

Bench Press - 2-board
(1x5)  135
(1x3)  185
(1x3)  225
(1x2)  275
(1x1)  300

Axle Curls
(1x8)  bar
(1x8)  60
(1x8)  85

Pull-ups
(2x7)

I've been cutting weight for the past 6-or-so weeks, just cleaning up the diet some, to get back closer to pre-covid weight (sub-200).  For the past two years, I've ranged from 212-222, mostly closer to 222.  Yesterday, I woke-up at 206.  One of the most obvious changes with the reduction in weight have been that pull-ups have felt stronger (and easier).  With the lower weight, I hope to get back up to sets of 10 with pullups, hopefully soon.

[Buccos1]

Wed (10/12)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  425

[Buccos1]

Sat (10/15)

Dead Squats
(2x1)  135
(1x1)  225
(1x1)  275
(1x1)  300

Grippers - MMS
(1x3)  Trainer
(1x3)  #1
(1x3)  #1.5
(1x3)  #2 - 102
(1x3)  #2 - 114

[John Knowlton]

cool work out

[Buccos1]

Wed (10/19)

Axle Bench Press
(1x3)  125
(1x3)  175
(1x3)  215
(1x3)  215
(1x1)  265
(1x1)  285

Axle Curls (3")
(1x5)  bar
(1x5)  60
(1x5)  80
(1x3)  90

Grippers -  20mm
(1x5)  #1
(1x5)  #1.5
(1x3)  #2 - 102

[Buccos1]

Fri (10/21)

Standing Axle Press
(1x8)  bar
(1x5)  85
(1x3)  125
(1x2)  145
(2x0)  175

Pull-up
(2x6)

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  HG200 - 95
(1x3)  #2 - 102
(1x3)  Master - 106

The 175 attempts were just weak.  The first attempt, I got the bar about halfway up (strict press) and ran out of steam.  I waited about 5 minutes and took a second attempt.  Nothing there at all.  Couldn't even move it.

[John Knowlton]

good try, nice work out

[Buccos1]

Sun (10/23)

DO - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2
1/4 x7" 1040

DU - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2
1/4 x 7" 1040

Reverse - IMPs
1/4 x 6" Grade 2 (2)
1/4 x 7" CRS

Horseshoe 
Diamond Classic #0

I bent the DC0 in track pants, which, as expected, made it a really difficult bend.  (The DC shoes I've been bending the past year are moderately more difficult from ones I've bent over the past decade.)  Even on the kink, there was movement making it difficult to get proper positioning. The crush was pretty awkward and kept sliding around too.  

[Buccos1]

Tue (10/25)

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

Pull-ups
(2x6)

Grippers - 25mm
(1x2)  Trainer
(1x2)  #1
(1x2)  #1.5
(1x2)  #2 - 102

[Buccos1]

Thur (10/27)

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

[Buccos1]

Sun (10/30)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  HG200 - 95
(1x3)  #2 - 102
(1x2)  GHP5 - 111
(1x3)  #2 - 114

I tried to get a third-rep with the GHP5 but the gripper slid on my crush attempt and I just wasn't strong enough to recover.  The 114 reps felt pretty solid.  I'm still debating about starting back up with RRBT or KTA.  When I last did these programs, my top closes were around 130 RGC.  Now, I'd predict closer to 120.  From memory, after completing both programs, I ended up in the high 130s and closed my easy #3 multiple times, just missing at a 140lb. #3. 

As I quickly approach 50, I know my days are numbered with participation in these types of programs, but I also know that I was at my best in those few years I was doing both.

[Buccos1]

Wed (11/2)

Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  425

Grippers - 20mm
(1x2)  #1
(1x2)  #1.5
(1x2)  #2 - 102

[Buccos1]

Fri (11/4)

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

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

Pull-ups
(2x7)

Bodyweight was 203.5 today, which is the lightest I've been since pre-covid.  My strength has definitely gone down with the weight loss, but I'm going to continue to push it as much as I can to at least maintain my numbers from the heavier weight.

[Buccos1]

Sat (11/5)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
add light bands
(1x1)  365
(1x0)  400


My hip was hurting from 225 on today.  With the hip pain, I have been trying slightly different stances and foot placements.  On the 400, with very loose reverse bands, my stance was awkward and I ended up losing my tightness and form halfway up, which then was worsened by the bands throwing me out of position.  Need to start squatting in briefs again consistently.

[Buccos1]

Sun (11/6)

DU - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2
1/4 x 6" Grade 5

Reverse - IMPs
1/4 x 6" Grade 2
60d galvanized nail

Horseshoe
Diamond Classic #0

Grippers - 25mm
(1x2)  #1
(1x2)  #1.5
(1x2)  #2 - 102

[Buccos1]

Mon (11/7)

Dead Bench Press
(1x2)  135
(1x1)  185
(1x1)  225
(1x1)  245
(1x1)  275

Pull-ups 
(2x5)

Band Pushdowns
(2x20)

[Buccos1]

Wed (11/9)

Trap Bar Deadlift
(1x3)  140
(1x3)  230
(1x3)  320
(1x1)  410
(1x1)  460

200lbs. today!  All of the clothes I've worn the past few years are too loose on me, which is good, I guess.  Even my belt size is down 3 holes.  But my strength is definitely suffering.  460 felt like almost an all-out top rep.  

The last time I dropped 20+ pounds, I was able to keep most of my strength on the compound lifts (squat actually went up).  But this was close to 15 years ago and I am definitely feeling the age-related strength decline, as it's not even close to the same this time.

[Buccos1]

Fri (11/11)

Standing Axle Press
(1x8)  bar
(1x5)  85
(1x3)  125
(1x2)  145
(2x0)  175

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

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  HG 200 - 95
(1x3)  Master - 106
(1x3)  #2 - 114

[Buccos1]

Sat (11/12)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
add briefs
(1x1)  365
(1x1)  405

[Buccos1]

Mon (11/14)

Dead Bench Press
(1x5)  135
(1x1)  185
(1x1)  225
(1x1)  245
(1x1)  275

Pull-ups
(2x7)

Band Pushdowns
(2x20)

Grippers - 25mm
(1x2)  #1
(1x2)  #1.5
(1x2)  #2 - 108