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Donati's Log Of Steel Bending, Grip And Powerlifting

Buccos1

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John Knowlton Grand Master

John Knowlton

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dead bench press?

is that start from the bottom ?

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Buccos1
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Sun (12/6) Deadlifts - Conventional (1x3) 135 (1x2) 225 (1x1) 315 (1x1) 405 (1x1) 455 (1x1) 500 The raw-conventional comeback is done (maybe)! I've wrote about in the past, how I started off

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I've been keeping a log on Bender's Battlefield for a few years. The sites been down for a few days, so I figured what better time than now to start a log here!? Some background info: Age: 39 H

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Here is the 345 bench from yesterday. Not a perfect rep, but I'll take it! Bodyweight was around 195lbs.

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Buccos1

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Thur (11/17)

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

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Fri (11/18)

Standing Barbell Press
(1x8)  bar
(1x5)  65
(1x5)  95
(1x3)  135
(1x1)  155
(1x1)  170

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

Grippers - MMS
(1x3)  #1
(1x3)  #1.5
(1x3)  #2 - 108

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Sat (11/19)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
add briefs
(1x1)  365
(1x1)  415
(1x0)  440

Grippers - 25mm
(1x1)  #1
(1x1)  #1.5
(1x1)  HG200 - 95
(1x1)  #2 - 102

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Mon (11/21)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x2)  245
(1x1)  275

Pull-ups
(2x7)

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Buccos1

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Thur (11/24)

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

Reverse - IMPs
1/4 x 6" Grade 2
60d nail
17/64 x 6.5" O1 (15 deg.)

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


I decided to day to enter Steel Shredder 11, which is strict reverse with WOG wraps.  I had not known about it earlier or would've already been entered and making attempts.  (The current SS comp started on 11/1.)  Reverse is far from my strongest style but this should be fun.

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Sat (11/26)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
add briefs
(1x1)  365
(1x1)  405
(1x1)  425

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On 12/5/2022 at 12:20 PM, John Knowlton said:

dead bench press?

is that start from the bottom ?

Yes, a bottom-up bench press, from a complete extended pause.  I set the pins at or slightly above chest level.  If I'm doing multiple reps with lighter weights, I will pause at least 5 seconds between reps.

I had success years ago when I incorporated them into my routine, when I was getting close to a double bodyweight raw bench.  Now, it's more of a change-of-pace but still a fun thing to mix in now-and-again.

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Mon (11/28)

Reverse - IMPs
1/4 x 6" Grade 2 (x2)
17/64 x 6.5" O1 - (20 deg.)

DU - IMPs
1/4 x 6" Grade 2
17/64 x 6.5" O1 - finished the 15 deg. bend from few days ago
1/4 x 6.5" Grade 5

Horseshoe 
Diamond Classic #0

Grippers - MMS
(1x10)  Trainer
(1x10)  #1
(1x10)  #1.5


The 17/64" bars that I am making attempts on for reverse are tough.  Felt like I was hitting it hard forever and there was no movement.  I'm going to keep working on some of these bars that I wasn't able to finish, over multiple sessions, to hopefully beef-up my reverse a little more over the next month for SS11.

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Thur (12/1)

Rev - IMPs
60d spiral
1/4 x 6" Grade 2 (2)
17/64 x 6.5" O1 (from 20 to 25 deg.)

Grippers - 25mm
(1x3)  #1
(1x3)  #1.5
(1x3)  #2 - 102

Finger Walk - F/B
(2x1)  8

--Superset--
Dumbbell Hammer Curls (FG)
(2x10)  30
Band Pushdowns
(2x20)

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Fri (12/2)

Reverse - IMPs
1/4 x 6" Grade 2
60d nail
1/4 x 5.5" CRS

Standing Barbell Press
(1x5)  bar
(1x5)  85
(1x3)  135
(1x2)  155
(1x1)  165

Pull-ups
(2x7)

Finger Walk - F/B
(2x1)  8

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Sat (12/3)

Reverse - IMPs
1/4 x 6" Grade 2 (2)
60d nail
17/64 x 6.5" - (25 - 28 deg.)

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

Finger Walk - F/B
(1x1)  10

Pullups/Chinups (SS)
(2x3/3)


At the end of today's session, I did two sets mixing pullups and chinups back-to-back (in the same set).  Each set only had six reps but it was tough.  

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Mon (12/5)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x2)  245
(1x0)  285

Pull-ups
(2x8)

Band Pushdowns
(2x15)

Lying KB Extensions
(1x5)  30
(1x10)  20


I hit the upright on the 285 axle attempt and just wasn't strong enough to recover.  

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Wed (12/7)

Deadlifts
(1x5)  135
(1x3)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  425

Reverse - IMPs
1/4 x 6" Grade 2
1/4 x 6" galv spiral nail (100K)
8mm x 6" S275 (113k)

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Fri (12/9)

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

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

Pull-ups
(2x7)

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Sat (12/10)

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

Grippers - 20mm
(1x3)  #1
(1x3)  #1.5
(1x1)  #2 - 102
(1x1)  #2 - 108
(1x1)  #2 - 114

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Sun (12/11)

Reverse - WoG Wraps
1/4 x 6" Grade 2
60d galvanized nail
60d nail (100k)
Spiral drive nail (124k) - SS11 attempt (see below)

DU - IMPs
1/4 x 6" Grade 2
8mm x 6" S275
1/4 x 6" Grade 5

Finger Walk - F/B
(2x1)  10


I made my first attempt for Steel Shredder 11 today, with a 124k bend.  Reverse was never one of my best styles; something I usually only trained for a month leading up to comps.  I'm hoping to make an attempt at the next bar up soon (1/4 x 6" Grade 5), which will be tough, with wraps touching. 

 

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Mon (12/12)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x2)  255
(1x1)  285

Pull-ups
(2x7)

Lying Kettlebell Extensions
(1x15)  20

Finger Walk - F/B
(2x1)  8

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Wed (12/14)

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

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Fri (12/16)

Standing Axle Press
(1x8)  bar
(1x5)  85
(1x3)  125
(1x2)  145
(1x0)  175
(1x1)  160

Axle Curls
(1x5)  bar
(1x5)  55
(1x5)  85
(1x3)  105
(1x3)  115

Reverse - IMPs
1/4 x 6" Grade 2 (x2)
1/4 Spiral Nail (124k)

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Sat (12/17)

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

Grippers - 20mm
(1x3)  #1
(1x3)  #1.5
(1x3)  HG200 - 95
(1x1)  #2 - 102

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Buccos1 Experienced

Buccos1

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Mon (12/19)

Bench Press
(1x5)  135
(1x5)  185
(1x5)  225
(1x5)  250

Pull-ups
(2x7)

Grippers - 20mm
(1x2)  #1
(1x2)  #1.5
(1x2)  #2 - 108

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Buccos1

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Wed (12/21)

Trap Bar Deadlift
(1x3)  140
(1x3)  230
(1x2)  320
(1x1)  410 * felt twinge in lower back so didn't take another rep

Grippers - MMS
(1x5)  #1
(1x5)  #1.5
(1x5)  HG200 - 95
(1x5)  #2 - 102

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Fri (12/23)

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

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

Grippers - 20mm
(1x3)  #1
(1x3)  HG200 - 95
(1x2)  #2 - 102
(1x1)  Master - 106

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