Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Mon (8/1)

Axle Bench Press
(1x5)  125
(1x3)  175
(1x3)  215
(1x3)  265
(1x1)  305
(1x1)  315

Barbell Shrugs
(1x8)  135
(1x8)  225
(1x8)  315
(1x8)  405
(1x5)  455

KTA
Phase 1/Week 4 (Day 4)

Bench felt strong today.  Avoiding presses the past week+ has started to help with my shoulder pain, which has helped with bench too.  I'll probably avoid presses for a little longer, and then start working them back in slow and light, and see how that goes. 

[Buccos1]

Tue (8/2)

Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  405
(1x1)  425
(1x1)  475

Football Bar Rows
(1x8)  115
(1x8)  165

KTA
Phase 1/Week 4 (Day 5)

[Buccos1]

Wed (8/3)

Dead Squats
(1x1)  135
(1x1)  185
(1x1)  225
(1x1)  245
(1x1)  275
(1x1)  295

Pull Ups
(2x8)

KTA
Phase 1/Week 4 (Day 6)

I missed the #3 today by about .5mm.  All-around strong close (including a brief hold at the start), but just couldn't get that last little.  My hands are torn-up too ... day-to-day crushing strength has been really up-and-down.

[Buccos1]

Thur (8/4)

2" V-bar
(1x1)  150
(1x1)  175
(1x0)  195
(1x0)  200
(1x1)  195

Axle Curls
(1x8)  70
(1x8)  100
(1x8)  110

KTA
Phase 1/Week 4 (Day 7)

 

[Buccos1]

Sat (8/6)

Squats
(1x5)  135
(1x3)  225
(1x1)  315
(1x1)  335
(1x1)  350
(1x1)  370

Walkouts
(1x1)  495
(1x1)  545

KTA
Phase 2/Week 1 (Day 1)

Squats felt pretty good today.  The top raw rep was to parallel, maybe an inch higher.  The walkouts felt heavy!

[Buccos1]

Sun (8/7)

Barbell Shrugs
(1x8)  135
(1x8)  225
(1x5)  315
(1x5)  405
(1x5)  455

DO - IMPs
60d spiral
19/64 x 7" O1 Drill rod
Red Nail

KTA
Phase 2/Week 1 (Day 2)

Today was rough ... with bending and grippers.  I probably should have done another easier warmup before jumping right into the 19/64" stock.

[Buccos1]

Mon (8/8)

Dead Axle Bench Press
(1x3)  125
(1x3)  175
(1x2)  215
(1x1)  245
(1x1)  265
(1x1)  285

Axle Curls
(1x5)  85
(1x5)  105
(1x3)  125
(1x3)  135
(1x10)  105

Pull Ups
(1x10)
(1x7)

My shoulder started to bother me on axle benches, so I ended up skipping the last rep.  Curls were strong.  I can't remember the last time (if ever) I was able to do 10 pull-ups.  They were strict too ... brief pause at the bottom and head over bar at the top, and no momentum.  Pull ups have always been tough for me, but seem to be getting better as of late.

[Buccos1]

Tue (8/9)

Barbell Rows
(1x8)  135
(1x8)  185

DU - IMPs
1/4 x 7" CRS
1/4 x 6.5" Grade 5
18/64 x 7" CRS

I have decided to back-off on KTA for now, due to a few reasons.  My MMS crush seems to be stuck right around 135lbs.  I was up close to 140 recently, but things have started to back peddle lately, with some of my closes up-and-down between 128-133.  I love the volume and daily gripper work, but the heavy negatives have started to aggravate my shoulder even more (on the set).  With all of the different things I am doing (including bending), it would probably benefit me most, right now, to resume a "normal" gripper routine ... maybe 2-3 days/week.  I'm going to experiment with a few things, but will definitely be working the Secret Weapon back in, as I think I was starting to see gains with it prior to SJ3.

[Buccos1]

Wed (8/10)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  435
(1x1)  475

Dead Squats
(1x2)  135
(1x1)  225
(1x1)  275
(1x1)  315

Dead squats are rough.  But fun!  The 315 was slow the entire way up.  I'm still working on getting into good/solid positioning at the bottom.

[Buccos1]

Thur (8/11)

Grippers - MMS
(1x5)  Trainer
(1x3)  HG200 - 95
(1x1)  #2 -114
(1x1)  GHP6 - 128
(2x0)  #3 - 139

2" V-bar
(1x1)  125
(1x1)  160
(1x0)  200
(1x1)  200

1" V-bar
(1x1)  105
(1x1)  150
(1x1)  185
(1x1)  210
(1x1)  235

Ironmind Hub
(1x1)  40
(1x1)  50
(1x1)  60

Blob 35 - Holds
8 sec.
6 sec.

It's been hit-or-miss lately with 200lbs. and the 2" V-bar.  But, after several close attempts, it finally went up today.  I did a few reps with the 1" V-bar right after and got 235 up, which is 5lbs. under my best.

[Buccos1]

Fri (8/12)

Axle Deadlift - Double Overhand
(1x3)  125
(1x1)  215
(1x1)  235
(1x0)  250
(1x1)  250

Reverse-band Bench Press
(1x3)  225
(1x3)  275
(1x3)  315
(1x1)  365
(1x1)  385
(1x1)  405

Farmer's Walk - 40yds
(5x1)  115 (x2)

Pull Ups
(2x5)

Today was the first time in months that I've tried axle deadlifts.  Like last time, my max drops down to around 250, despite what I am doing on everything else.  (My best when I have trained the axle is around 280.)  Instead of doing cardio (which I know I won't due ... and don't really have time for), I am going to attempt to work in Farmer's Walk carries over the next few months.  Today's reps were pretty tough (in the heat).  My hands were fried too.  I did two sets of pull ups afterwards and had a lot of trouble holding onto the bar.

[Buccos1]

Sat (8/13)

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

Walk-outs
(1x1)  475
(1x1)  525
(1x1)  555

Pause Squats
(2x3)  275

The pause squats felt like 135lbs. after doing the walkouts!  

[Buccos1]

Sun (8/14)

1" V-bar
(1x1)  150
(1x1)  185
(1x1)  210
(1x0)  240
(1x1)  225

Axle Curls
(1x5)  70
(1x5)  110

Blob 35 - Holds
(2x1)  5 sec.

DO - IMPs
1/4 x 7" CRS
1/4 x 6" Grade 8
Red Nail

I was hoping to work up to 250 on the v-bar, but got stopped pretty good on 240 (which would have tied a PR).  

[Buccos1]

Mon (8/15)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x2)  245
(1x2)  295
(1x2)  315

Bench Press - 3-board
(1x1)  345
(1x1)  365

Grippers - MMS
(1x3)  Trainer
(1x3)  HG200 - 95
(1x1)  #2 - 114
(1x1)  RB210 - 120
(1x1)  GHP6 - 128
(1x0)  #3 - 139

Secret Weapon
(2x1)  50 - 10 sec.
(2x1)  60 - 5 sec.

[Buccos1]

Tue (8/16)

Deadlifts
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  405
(1x1)  435
(1x1)  480

Pull Ups
(2x5)

Farmers Walk - 40 yds
(2x1)  100
(2x1)  120

The Farmer's Walks really had my hands and back screaming ... especially after deadlifts.  Awesome session today!

[Buccos1]

Wed (8/17)

Dead Squats
(1x2)  135
(1x2)  185
(1x2)  225
(1x1)  245
(1x1)  295
(1x1)  315
(1x1)  335

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

Grippers - MMS
(1x3)  #1
(1x1)  HG200 - 95
(1x1)  #2 - 114
(1x1)  RB210 - 120
(2x0)  #3 - 139

IM Silver Bullet
Grand Master (154) -- 4 sec.
Grand Master (154) -- 1 sec.

Both #3 attempts today were close, but still more than a millimeter from closing.  The first one was about 1mm and the second one was 2-3 millimeters out.  My video attempts are getting better, though, with using the new set-up.  

[Buccos1]

Sat (8/20)

Squats
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  340
(1x1)  365

Dead Squats
(1x1)  275
(1x1)  295
(1x1)  320

Grippers - MMS
(1x5)  Trainer
(1x3)  #1.5
(1x1)  #2 - 114
(1x1)  RB210 - 120
(1x1)  Super Master - 132
(2x0)  #3 - 139

IM Silver Bullet
Grand Master (154) -- 3 sec.
Grand Master (154) -- 8 sec.

Squats have been feeling pretty good the past week-or-two.  Not super-strong, but more efficient and stronger, raw.  Most importantly, has been my ability to squat heavier without briefs or knee wraps, without a lot of knee pain.  If things continue along this manner, I think a 100% raw squat of 405 might be possible by year's end.  

[Buccos1]

Sun (8/21)

DO - IMPs
18/64 x 7" CRS
1/4 x 7" Square
Red Nail

DU - IMPs
1/4 x 7" CRS
1/4 x 6.75" Grade 5

DU - BBW
1/4 x 7" Grade 8

Secret Weapon
(3x1)  60 - 5 sec.
(2x1)  75 - 3 sec.

Axle Curls
(1x5)  70
(1x5)  90
(1x5)  105
(1x5)  115

Finger Walks - F/B
(2x1)  8

I bent my first bar thinking it was 1/4" stock and was a little puzzled, thinking "this feels kinda harder than normal."  When I measured the diameter and saw it was 18/64", it made sense.  

[Buccos1]

Mon (8/22)

Bench Press
(1x3)  135
(1x3)  185
(1x3)  225
(1x2)  265
(1x2)  300
(1x2)  320

Dead Axle Bench Press
(1x2)  215
(1x1)  265
(1x1)  305

Pull Ups
(2x7)

 

[Buccos1]

Tue (8/23)

Barbell Shrugs
(1x5)  135
(1x5)  225
(1x5)  315
(1x5)  405
(1x5)  475
(1x3)  525

Standing Barbell Press
(1x5)  45
(1x5)  65
(1x5)  95

Standing Football Bar Press
(1x3)  75
(1x3)  95

Pull Ups
(2x5)

Grippers - MMS
(1x5)  T
(1x5)  #1.5
(1x1)  HG200 - 95
(1x1)  #2 - 114
(1x1)  RB210 - 120
(1x1)  RB280N - 133

Overcrushes (5 sec.)
(2x1)  GHP5

I tried standing presses again today (after a decent break) ... not good.  My shoulder was bothering me with anything heavier than the bar.  I switched-up to the football bar, and same kinda pain.  It looks like standing overhead presses are out-of-the-question for me, indefinitely.  

[Buccos1]

Thur (8/25)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  425
(1x1)  475

Pull-ups
(2x5)

[Buccos1]

Fri (8/26)

Reverse-band Bench Press
(1x3)  135
(1x3)  225
(1x2)  315
(1x1)  365
(1x1)  385

Axle Dead Bench Press
(1x1)  205
(1x1)  225
(1x1)  265

Barbell Rows
(1x8)  135
(1x8)  185
(1x8)  205

Football Bar Standing Press
(1x5)  45
(1x5)  75
(1x3)  95

Pull Ups
(3x5)

Finger Walks - F/B
(2x1)  10

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

Bench felt pretty weak today.  I planned on going another set up, but called it at 385 when I had trouble getting it off the pegs.  And standing presses felt OK up until 95, when I started to feel pain in the same place on my shoulder, so I stopped there.  I though the neutral grip would help, but it didn't.

[Buccos1]

Sat (8/27)

Squats
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  335
(1x1)  350
(1x1)  365

Dead Squats
(1x1)  225
(1x1)  275
(1x1)  315

Grippers - MMS
(1x3)  Trainer
(1x1)  #1.5
(1x1)  HG200 - 95
(1x1)  #2 - 114
(1x1)  RB210 - 120
(2x0)  #3 - 139

Strap Holds - 7.5lbs.
(2x1)  #2 - 114 - 7 sec.

Both attempts at the #3 were solid ... about 1-2 millimeters.  

[Buccos1]

Mon (8/29)

Secret Weapon
(3x1)  55 -- 5 sec.
(2x1)  65 -- 4 sec.
(2x1)  75 -- 3 sec.
(2x1)  80 -- 2 sec.

Axle Curls
(1x5)  90
(1x5)  110

Ironmind Hub
(1x1)  35
(1x1)  55
(1x1)  60

Finger Walk - F/B
(2x1)  8

DO - IMPs
1/4 x 7" CRS
18/64 x 7" CRS
Red Nail

DU - IMPs
Yellow Nail
18/64 x 7" CRS

 

[Buccos1]

Tue (8/30)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x2)  255
(1x1)  305
(1x1)  325

Barbell Shrugs
(1x8)  135
(1x8)  225
(1x5)  315
(1x5)  405
(1x5)  475

Pull Ups
(3x5)

Bench felt kind of weak today ... 325 turned into more of a grinder rep.