Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Mon (4/11)

Bench Press
(1x5) 135
(1x3) 185
(1x3) 225
(1x2) 245
(1x2) 295

Bench Press - Sling Shot (Red)
(1x1) 335
(1x1) 345

Axle Curls
(1x5) 85
(1x5) 105
(1x3) 115
(1x3) 125

[Buccos1]

Wed (4/13)

Deadlifts
(1x3) 135
(1x2) 225
(1x1) 315
(1x1) 405
(1x1) 455

Flask
(1x1) 30
(1x1) 40
(1x1) 55
(1x1) 65
(1x0) 70

This was the first time I pulled heavy(ish) conventional since the surgery.  Everything felt good, except the weight feeling too heavy, after some time off.  I got my Flask the other day and pulled for the first time with it.    All of the reps, right up to 65lbs felt great.  But 70 didn't budge.  It's a pretty nice piece of equipment.  I have a Euro, but barely train with it, despite many attempts to work it in to my routine.  I was never very good at 1- or 2-hand pinch, but the complexity of everything in getting things set-up, is dramatically reduced with the Flask.  For that reason, I can see myself using this thing a lot!  

[Buccos1]

Thur (4/14)

Grippers - MMS
(1x5) T
(1x3) #1.5
(1x3) #2 - 114
(1x1) SM - 126
(2x0) RB 280N - 136

DO - IMPs
1/4 x 5.5" Grade 2
19/64 x 7" O1 Drill Rod
Red Nail

[Buccos1]

Sat (4/16)

Grippers - MMS
(1x20) T
(1x5) HG200 - 95
(1x3) #2 - 102
(1x1) #2 - 114
(1x1) #2.5 - 123
(1x1) GHP6 - 131

Secret Weapon
(5x1) 55 - 5 sec.
(5x1) 60 - 3 sec.

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

Blob 35 
(5x1)

Finger Walks
(1x2) 8

[Buccos1]

Sun (4/17)

Squats
(1x5) 135
(1x3) 225
(1x1) 315
(1x1) 335
(1x1) 350

Squats - against mini bands
(1x2) 135
(3x1) 225

Grippers - MMS
(1x10) T
(1x5) HG200 - 95
(1x5) #2 - 102
(10x5) #2 - 114

I am going to start working back in some high-volume stuff with grippers.  After having done my own program (and made progress), as well as RRBT and KTA (and made progress with both), I am going to be doing a type of hybrid of all three, while adjusting as I go along.

[Buccos1]

Mon (4/18)

Bench Press
(1x8) 135
(1x3) 185
(1x3) 225
(1x2) 260
(1x2) 300

-Superset-
Clapping Pushups (2x5)
Pull Ups (2x5)

Grippers - MMS
(1x10) T
(1x5) HG200 - 95
(1x5) #2 - 102
(5x5) #2 - 114

[Buccos1]

Tue (4/19)

Standing Barbell Press
(1x5) 95
(1x5) 115
(1x3) 135
(1x3) 155
(1x1) 175

Axle Curls
(1x5) 85
(1x5) 105
(1x3) 125
(1x2) 135

Lying Dumbbell Extensions
(2x8) 30

-Superset-
Pull Ups (1x5)
Dips (1x10) 

Secret Weapon
55 (5x1) 5 sec.
60 (3x1) 4 sec.
65 (2x1) 3 sec.
70 (2x1) 3 sec.

[Buccos1]

Thur (4/21)

Sumo Deadlift
(1x3) 135
(1x2) 225
(1x1) 315
add briefs
(1x1) 405
(1x1) 445
(1x1) 475

Grippers - 20mm Block
(1x5) T
(1x5) HG200 - 95
(1x5) #2 - 102
(5x5) #2 - 114

[Buccos1]

Fri (4/22)

Standing Axle Press
(1x5) 105
(1x5) 125
(1x3) 145
(1x2) 165
(1x1) 175

Barbell Shrugs
(1x8) 225
(1x8) 315
(1x5) 405
(1x5) 455

Speed Bench Press
(2x3) 135
(3x3) 155
(3x3) 155 - add chains

Flask
(1x1) 40
(1x0) 65

--Giant Set--
Pull Ups (1x5)
Dips (1x10)
Dumbbell Curls (1x10) 30

[Buccos1]

Sat (4/23)

Squats
(1x3) 135
(1x2) 225
(1x1) 315
(1x1) 345

Dead Squats
(1x1) 275
(1x1) 295
(1x1) 305

Secret Weapon
(1x1) 50 - 5 sec.
(1x1) 55 - 5 sec.
(1x1) 60 - 5 sec.
(1x1) 65 - 3 sec.
(2x1) 70 - 3 sec.

Ironmind Hub
(1x1) 45
(1x1) 50
(1x1) 55
(1x1) 60

Flask
(1x1) 50
(1x1) 60
(1x1) 65
(1x1) 67.5

Overall, a pretty solid session today.  Everything felt good!

[Buccos1]

Sun (4/24)

Grippers - MMS
(1x10) T
(1x5) #1.5
(1x5) Master - 106
(1x1) #2.5 - 123
(1x0) RB280N - 133
(1x1) SM - 126

DO - IMPs
1/4 x 5" Grade 2
1/4 x 7" Grade 5
Red Nail

Blob 35 - Holds
(3x1) - 3 sec.

2 25s Pinch - Holds
(3x1) - 3 sec.

Every once-in-a-while, I have an all-out battle with a Red, and today was one of those days.    I had a weak kink, and ended up having to muscle the bar the entire way through.  Anyone that knows my style of bending knows that I don't "muscle" bars, which is definitely not my strength with bending.  This turned into a 4-5 minute session of pain.  I thought about re-wrapping it or grabbing another bar, but stayed with it and finally took it down.  When I bend Reds in single IMPs, I never use bands, and that was part of the problem today: just not being able to keep the wraps tight after I lost momentum.  But, it's nice to get one of these bends every-so-often, and know you can finish it, despite horrible form/technique.

[anwnate]

3 minutes ago, Buccos1 said:

 But, it's nice to get one of these bends every-so-often, and know you can finish it, despite horrible form/technique.

I grok this.

[Buccos1]

Tue (4/26)

Bench Press
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 255
(1x2) 300

Standing Axle Press
(1x5) 105
(1x5) 125
(1x3) 150
(1x1) 175
(1x0) 185

Axle Curls
(1x3) 105
(1x3) 115
(1x3) 125

--SuperSet--
Clapping Pushups (2x10)
Pull ups (2x5)

 

[Buccos1]

Wed (4/27)

Deadlifts
(1x3) 135
(1x2) 225
(1x1) 315
(1x1) 405
(1x1) 440
(1x1) 475

[Buccos1]

Thur (4/28)

Grippers - MMS
(1x10) T
(1x3) #1.5
(1x3) Master - 106
(1x3) RB210 - 120
(1x3) #2.5 - 123

Negatives
(3x1) Grand Master - 154

Blob 35
(5x1)

Ironmind Hub
(1x1) 45
(1x1) 50
(1x1) 55
(1x1) 60

Ironmind Pinch Block
(1x1) 45
(1x1) 50
(1x1) 55

Pinch Block Curls
(2x5) 7.5
(1x5) 10

Finger Walk
(2x1) 8

 

Grippers felt pretty good today.  I was anxious to try-out my new 120lb.-RB210 from CPW.  Nice gripper!  I think I got the third rep on the #2.5, but it was close.
 

[Buccos1]

Fri (4/29)

Speed Bench Press
(2x3) 135
(5x3) 135 - add mini-bands

Standing Barbell Press
(1x3) 95
(1x3) 115
(1x3) 135
(1x2) 155
(1x2) 165
(1x1) 180

Lying Dumbbell Extensions
(1x10) 30
(1x8) 30

--Super Set--
Pull Ups (2x5)
Dips (2x10) 

[Buccos1]

Sat (4/30)

Squats
(1x3) 135
(1x2) 225
(1x1) 315
(1x1) 335
(1x1) 355

Dead Squats
(1x1) 275
(1x1) 295

Grippers - 20mm Block
(1x5) T
(1x5) #1.5
(1x3) Master - 106
(2x1) RB210 - 120

Grippers - MMS
(1x9) Master - 106
(1x7) Master - 106
(1x9) Master - 106

Grippers and squats felt strong today.  My block-set reps with the 120lb.- 210 felt pretty close to a max on both.  This gripper feels harder than my 123lb. #2.5.

 

[Buccos1]

Sun (5/1)

Grippers - 20mm Block
(1x5) T
(1x3) #1.5
(1x3) Master - 106
(2x1) RB210 - 120

Secret Weapon
60 (5x1) - 3 sec.

Flask 
(1x1) 55
(1x1) 60
(1x1) 65
(1x0) 70

Ironmind Pinch Block
(1x1) 45
(1x1) 55
(1x1) 60
(1x0) 65

DO - IMPs
Blue Nail
1/4 x 7" Square
Red Nail

DU - BBW
Blue Nail
1/4 x 5.5" Grade 5

[Buccos1]

Mon (5/2)

Bench Press
(1x8) 135
(1x3) 185
(1x3) 225
(1x3) 265
(1x3) 300

Wide-grip Bench Press
(2x5) 225

Barbell Shrugs
(1x5) 225
(1x5) 315
(1x5) 405
(1x5) 475

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

Pull-ups
(3x5)

Overall, a pretty solid session today!

[Buccos1]

Tue (5/3)

Sumo Deadlifts
(1x3) 135
(1x2) 225
(1x1) 315
add suit
(1x1) 405
(1x1) 455
(1x1) 500

  Today was the first day I've pulled in a suit in months, and I kinda forgot how "miserable" it can be.  Arms ... legs ... looking like whiplash.  And the feeling of claustrophobia.  But, after awhile, those are some of the things that you tend to miss.  A love-hate relationship with the deadlift suit.

[Buccos1]

Wed (5/4)

Grippers - 1" Block
(1x8) Trainer
(1x3) #1.5
(1x1) Master - 106
(1x0) RB210 - 120
(1x1) RB210 - 120
(1x1) #2.5 - 123

Over crushes 
(3x1) #2 - 107(F)

Blob 35 Holds
(3x1) 5 seconds

Flask
(1x1) 55
(1x1) 60
(1x1) 65
(1x0) 70

Finger Walks
(2x1) 8

I missed my first attempt with the 120 because the handle slipped when I had to open the gripper up a little for the block.  But the second attempt was solid.  I broke 70 off of the ground with the Flask, but just couldn't hang on.  I also did this toward the end of my session, so might have gotten it fresh.  Even though the pinch width is a little wider than I am used to, I really like the Flask.  The overall quality is awesome, and it is easy to switch things out during the workout.  

[Buccos1]

Fri (5/6)

Standing Barbell Press
(1x5) 95
(1x5) 115
(1x3) 135
(1x3) 155
(1x1) 170

Barbell Shrugs
(1x8) 135
(1x8) 225
(1x5) 315
(1x5) 405

Speed Bench Press
(1x3) 135
(5x3) 135 + mini bands

Dips
(2x10)

--Superset--
(2x10) Clapping Pushups
(2x5) Pull ups

[Buccos1]

Mon (5/9)

Axle Bench Press
(1x5) 125
(1x3) 175
(1x3) 215
(1x1) 265
(1x1) 305

Squats
(1x3) 135
(1x2) 225
(1x1) 315
(1x1) 340
(1x1) 350

Standing Axle Press
(1x3) 125
(1x3) 145
(1x1) 160
(1x1) 180

Grippers - 20mm Block
(1x8) Trainer
(1x3) HG200 - 95
(1x1) Master - 106
(1x1) #2 - 114
(1x1) RB210 - 120
(3x1) #2.5 - 123

Overcrushes (5 sec.)
(3x1) #2 - 107 - F

 

I was unable to get squats in last weekend, so did them today.  Only having about 45 minutes to train today, my bench and squats were alternated, almost turning into a superset.  

[Buccos1]

Tue (5/10)

Secret Weapon
(3x1) 50 - 5 sec.
(3x1) 60 - 5 sec.
(2x1) 70 - 3 sec.

Flask
(1x1) 55
(1x1) 65
(1x1) 67.5

2.5" Crusher
(1x1) 80
(1x1) 90
(1x1) 100
(1x1) 102.5

DO - BBW
Blue Nail
5/16 x 7" Grade 2
N x 7" (445lbs.)

I just got my 2.5" Crusher, and this thing is a beast.  I had no idea of what weights I would get with it, so started out with an easy 80.  I got up to 100 without too much difficulty, though, 100 was starting to slip a little.  102.5 seemed like a max for me.  For comparison, my best with the Rolling Thunder (when I trained it) was 140.  When I don't train it, it is around 115-120.  

I wrapped up an N bar with BBW.  It turned into a 5-minute battle.  Kinda frustrating ... as I used to take these down in 10 seconds with single IMPs.    

 

[Buccos1]

Wed (5/11)

2.5" Crusher
(5x1) 80
(5x1) 100

Flask
(1x1) 55
(1x1) 65
(1x0) 70

Blob 35 - Holds
(2x1) 5 sec.

Axle Curls
(1x5) 95
(1x5) 115

Pinch Block Curls
(3x5) 10

Finger Walks - Front/Back
(2x1) 8lb.

Grippers
(1x20) Trainer
(1x20) #1

Today's session was done quickly, with little rest.