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Donati's Log Of Steel Bending, Grip And Powerlifting

Buccos1

By Buccos1
in Workout Reports and Training Routines

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Buccos1
Buccos1

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

Buccos1
Buccos1

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

Buccos1
Buccos1

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

Buccos1 Experienced

Buccos1

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On 2/6/2023 at 1:16 PM, John Knowlton said:

Nice work 

Thank you

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Mon (1/30)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x2)  255
(1x1)  290

Speed Bench Press - Minis
(5x3)  115

Pull-ups
(2x8)

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Thur (2/2)

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

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

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Sat (2/4)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
add briefs
(1x1)  365
(1x1)  430 

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


Both top sets felt like near-maxes today.  Bodyweight is at 197.5.

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Mon (2/6)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x2)  255
(1x1)  300

Pull-ups
(2x10)

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Thur (2/9)

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

Reverse - IMPs
1/4 x 6" Grade 2 (2)
1/4 x 5" Grade 2
17/64 x 7" O1 - from 32 - 35 deg.

Horseshoe 
SCF Lite Rim #00 - 150 deg.

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

Pull-ups
(2x7)

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Fri (2/10)

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

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

Pull-ups
(2x7)

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Sat (2/11)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
add briefs
(1x1)  385
(1x1)  420

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Mon (2/13)

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

Pull-ups
(2x10)

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


I was going to take a third-rep with the 285 axle but hit the upright on the second, and didn't really have a chance after that.

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John Knowlton Grand Master

John Knowlton

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It's amazing that one little thing knocks you out of your groove and it's all over.

Nice work 

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Buccos1 Experienced

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On 2/21/2023 at 12:35 PM, John Knowlton said:

It's amazing that one little thing knocks you out of your groove and it's all over.

Nice work 

There's not much room for error in my set up, with the axle.  There is very little space with the plates and the upright hooks.  When I'm at 90%+ of max, and when the accent is not balanced, it's almost a given that a plate will brush/hit one upright.  Sometimes, it'll get hooked/stuck, making finishing a rep impossible, unless the bar is dipped a little, and pressed again.

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Buccos1 Experienced

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Tue (2/14)

Standing Football Bar Presses
(1x10)  bar
(1x5)  90
(1x3)  130
(1x1)  160
(1x0)  170
(1x1)  170

Barbell Curls
(1x8)  bar
(1x8)  65
(1x5)  95
(1x5)  115

Grippers - 25mm
(1x1)  Trainer
(1x1)  #1
(1x1)  HG 200 - 95
(1x1)  #2 - 102
(1x1)  #2 - 108

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Wed (2/15)

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

Nordic Curls
(2x5)


I've always wondered about doing Nordic Curls and known of their usefulness, but never got around to trying them officially.  Years ago I was messing around with a GHR in a local specialty gym and didn't like it.  (It was awkward and I didn't feel that strong on it - which should've made me do it more but I never ended up doing it again.)  The NCs are similar in some ways but easier than the machine I was attempting years ago.  I'm hoping to jumpstart my deadlifts with the NCs, and am planning on keeping these in the routine for now.

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Sat (2/18)

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

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

 

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Sun (2/19)

DO - IMPs
1/4 x 6" Grade 2 (2)

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 (2)
17/64 x 7" O1 - (35 to 40 deg.)

Horseshoe
Diamond Classic #00

Nordic Curls
(2x5)


My neck was starting to twinge with the double-overhand, so I stopped after my first few bends.

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Mon (2/20)

Dead Bench Press
(1x3)  135
(1x1)  185
(1x1)  225
(1x1)  245
(1x1)  290

Standing Axle Press
(1x5)  bar
(1x5)  85
(1x3)  125
(1x2)  140
(1x1)  160

Grippers - 25mm
(1x1)  #1
(1x1)  #1.5
(1x1)  #2 - 102
(1x1)  #2 - 114

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Wed (2/22)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  445

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Thur (2/23)

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

Dumbbell Hammer Curls - FG
(2x10)  30

Finger Walk - F/B
(2x1)  8

Pull-up
(3x7)

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Sat (2/25)

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

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

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Mon (2/27)

Bench Press - 2-board
(1x5)  135
(1x3)  185
(1x3)  225
(1x3)  275
(1x1)  315

Pull-ups
(1x10)

Grippers - 25mm
(1x1)  #1
(1x1)  #1.5
(1x1)  #2 - 102
(1x1)  RB240N - 117

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Tue (2/28)

DU - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2
60d nail (hard)
1/4 x 5.75" Grade 5

Reverse - IMPs
1/4 x 6" Grade 2 (2)
60d nail (hard) - 25 deg.

Pull-ups
(1x10)

Band Pushdowns
(2x20)


I ended-up buying a box of the shiny 60ds that were recommended on another thread in the bending section.  After having bent 60ds for about 15 years, these are the hardest ones that I have ever encountered.  The 60d I bent double-underhand was comparative to a 1/4 x 6" Grade 5 bolt (mid-level).

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Wed (3/1)

Trap Bar Deadlift
(1x3)  140
(1x3)  230
(1x3)  320
(1x1)  410
(1x1)  470

Plateau Buster Swings
(2x12)  200

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John Knowlton Grand Master

John Knowlton

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nice work on the deadlifts. I think my next investment will be a trap bar

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  • 3 weeks later...
Buccos1 Experienced

Buccos1

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On 3/7/2023 at 10:01 AM, John Knowlton said:

nice work on the deadlifts. I think my next investment will be a trap bar

I really like the trap bar.  Didn't ever use one until a few years ago for deadlifting but definitely a good tool to work-in.

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