Donati's Log Of Steel Bending, Grip And Powerlifting

[Buccos1]

Tue (8/8)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x3)  250
(1x3)  275
(1x3)  295

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

Dumbbell Bench Press
(1x5)  90
(1x5)  100
(1x5)  110

Bench felt pretty solid today (still in commercial gym set-up).  I thought about going for the 120s for a few reps, but passed after having some difficulty getting the 110s stabilized on the set-up.

[Buccos1]

Wed (8/9)

Deadlifts
(1x3)  135
(1x2)  225
(1x1)  315
(1x1)  405
(1x1)  425
(1x1)  455

Standing Dumbbell Press
(1x5)  45
(1x5)  55
(1x3)  65
(1x3)  75

Pull-ups
(2x5)

Deadlifting every week has started to take it's toll, it seems.  When I decided to (re)chase a 500lb. raw deadlift again, after having done it years back, I reprogrammed my pulling to include weekly sessions, as opposed to bi-weekly.  It worked well, but it seems the volume, weight, and my age are starting to cause some problems with pain and nagging injuries.  Going forward, I think I will continue to alternate conventional and sumo pulls as I have done the past few years, but include one week off each month, while rotating the styles prior to each break.  

[Buccos1]

Fri (8/11)

DU - IMPs
60d spiral
1/4 x 5" Grade 2
1/4 x 6.5" Grade 5
18/64 x 7" CRS

Grippers - MMS
(1x3)  #1
(1x3)  RB 210N - 94
(1x3)  #2 - 102
(1x3)  #2 - 114
(1x1)  RB 210 - 120
(1x1)  GHP6 - 128

Ironmind Hub
(1x1)  50
(1x1)  55
(1x1)  60
(1x1)  62.5

Blob 35 
(2x1)

Inverted Hex
(2x1)  40

Pull-ups
(1x10)
(2x5)

 

[Buccos1]

Sat (8/12)

Squats
(1x5)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  335
(1x1)  350
(1x1)  370

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

Standing Dumbbell Press
(1x3)  45
(1x3)  55
(1x3)  65
(1x2)  75

[Buccos1]

Sun (8/13)

Standing Barbell Press
(1x5)  95
(1x5)  115
(3x5)  135

DU - IMPs
1/4 x 6" Grade 2
1/4 x 5" Grade 2
60d Nail

DU - BBW
1/4 x 6.5" Grade 8

Grippers - MMS
(1x5)  #1
(1x5)  #1.5
(1x5)  GHP4 - 94
(1x5)  #2 - 102
(1x5)  #2 - 114
(1x4)  RB 240N - 117

Horseshoe - 1.2" Suede
SCF Lite Rim 2

2 25s Pinch
(2x1)

Pull-ups
(2x5)

 

[Buccos1]

Wed (8/16)

Sumo Deadlift
(1x3)  135
(1x2)  225
(1x1)  315
add briefs
(1x1)  405
(1x1)  440
(1x1)  485

Bench Press
(1x5)  135
(1x5)  185
(1x5)  225
(1x5)  250
(1x5)  275

Standing Dumbbell Press
(1x5)  45
(1x5)  55
(1x3)  65
(1x2)  75

[Buccos1]

Thur (8/17)

Grippers - 20mm
(1x3)  Trainer
(1x3)  #1.5
(1x3)  RB 210N - 94
(1x3)  #2 - 102
(1x1)  #2 - 114
(1x1)  RB 210 - 120

DO - IMPs
40d nail
1/4 x 5.5" Grade 2
1/4 x 7" Square
Red Nail

Horseshoe - 1.2" Suede
SCF Lite Rim 0

Pull Ups
(2x5)

Finger Walks - F/B
(2x1)  10

[Buccos1]

Sat (8/19)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  335
(1x1)  345
(1x1)  365

Pull Ups
(3x5)

FINALLY ... I was able to squat in my new gym.    I set up my half-rack and was able to get a decent session in.  Things didn't feel great (a little awkward and too shadowy) but it was awesome to not have to squat in the gym!!!

[Buccos1]

Sun (8/20)

Grippers - 25mm
(1x3)  Trainer
(1x3)  #1
(1x1)  GHP4 - 94
(1x1)  #2 - 102
(1x1)  GHP5 - 111
(1x1)  #2 - 114
(1x0)  RB 210 - 120
(1x1)  RB 210 - 120

DU - IMPs
40d nail
1/4 x 5" Grade 2
F x 6" (390lb.)
1/4 x 6" Grade 5

Horseshoe - 1.2" Suede
SCF Lite Rim 0

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

Dumbell Hammer Curls
(2x12)  30

Pull Ups
(2x5)

My first attempt at the 120 was pretty slow and missed by about a mm.  I got a better set on the second attempt and was able to slam it.  Overall, my gripper #s are down by about 10lb. RGC, from where they were a year ago after RRBT and KTA.  I definitely want to get back into one of those programs again, with the singular goal being a MM0 cert.  To get back to that level, I need one of those programs and the volume.


 

[Buccos1]

Wed (8/23)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x3)  255
(1x3)  275
(1x3)  300

Standing Football Bar Press
(1x5)  85
(1x3)  125
(1x3)  145
(1x3)  155

Pull Ups
(2x5)

Dumbbell Hammer Curls
(2x12)

First bench session in the new place.  Everything felt pretty good ... just pressed for time.

[Buccos1]

Fri (8/25)

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

Grippers - MMS
(1x5)  Trainer
(1x5)  #1
(1x5)  #1.5
(1x5)  RB 210N - 94
(1x5)  #2 - 102
(1x5)  GHP5 - 111
(1x3)  RB 240N - 117
(1x2)  RB 240N - 120

DU - IMPs
1/4 x 7" Grade 2
1/4 x 6" Grade 2
1/4 x 6.5" Grade 5

DU - BBW
1/4 x 7" Grade 8

[Buccos1]

Sat (8/26)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  350
(1x1)  375

Dead Squats
(1x1)  225
(1x1)  275
(1x1)  305

Grippers - MMS
(1x10)  Trainer
(1x10)  #1
(1x10)  #1.5
(1x10)  RB 210N - 94
(1x10)  #2 - 102
(1x10)  #2 - 108

 

[Buccos1]

Mon (8/28)

Standing Axle Press
(1x5)  85
(1x5)  105
(1x3)  125
(1x3)  145
(1x1)  160
(1x1)  175

Grippers - MMS
(1x15)  Trainer
(1x15)  #1
(1x15)  #1.5
(1x15)  RB 210N - 94
(1x1)  #2 - 102
(1x1)  #2 - 108
(1x1)  #2 - 114
(1x1)  RB 210 - 120
(1x1)  #2.5 - 123

Ironmind Hub - Holds
(1x1)  50 - 5 sec.
(1x1)  55 - 4 sec.
(1x1)  60 - 3 sec.

2 25s Pinch
(2x1)

--SuperSet--
Pull Ups
(2x6)
Dumbell Hammer Curls
(2x12)  30

Finger Walk - F/B
(2x1)  10

[Buccos1]

Tue (8/29)

Bench Press - long pause
(1x3)  135
(1x2)  185
(1x1)  225
(1x1)  255
(1x1)  285
(1x1)  305

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

Standing Axle Press
(1x10)  85
(1x10)  105
(1x10)  125

 

[Buccos1]

Wed (8/30)

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

Pull-ups
(2x6)

Deads felt really slow and heavy today.  Have been debating doing a meet in October, but finances might make it difficult to pull off.  

[Buccos1]

Thur (8/31)

Grippers - 20mm
(1x1)  Trainer
(1x1)  #1
(1x1)  #1.5
(1x1)  RB 210N - 94
(1x1)  #2 - 102
(1x1)  #2 - 114
(1x1)  RB 240N - 117
(1x1)  #2.5 - 123
(1x1)  Super Master - 126 

Standing Neutral-grip Press
(1x5)  80
(1x5)  100
(1x5)  125
(1x3)  150
(1x1)  175

Pull-ups
(3x5)

 

[Buccos1]

Sat (9/2)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  335
(1x1)  365
(1x1)  385

Standing Axle Press
(1x5)  85
(1x5)  125
(1x3)  150
(1x2)  170
(1x1)  185

Grippers - MMS
(1x5)  #1
(1x5)  #1.5
(1x5)  RB 210N - 94
(1x5)  #2 - 102
(1x5)  GHP5 - 111
(1x5)  #2 - 114
(1x5)  RB 240N - 117

Everything felt strong today.  I typically don't squat anything over 365 raw without wraps (two bad knees) but 385 was decent today, without wraps.  The 5th rep on the 240N gripper barely touched, and felt like a current PR.  I've been thinking about starting KTA up again, but want to wait until the meet is done (if I'm able to do it).  

[Buccos1]

Sun (9/3)

DO - IMPs
1/4 x 6" Grade 2
60d spiral
1/4 x 7" Grade 5
Red Nail

Horseshoe - 1.2" suede
SCF Lite Rim 2

Ironmind Hub
(1x1)  50
(1x1)  55
(1x1)  60
(1x0)  65

Blob 35
(2x1)

--Superset--
Pull-ups
(2x7)
Dumbbell Hammer Curls
(2x12)

[Buccos1]

Tue (9/5)

Bench Press
(1x5)  135
(1x3)  185
(1x3)  225
(1x3)  255
(1x3)  285

Speed Bench Press
(5x3)  135 + chains

Dumbbell Press
(1x20)  65

3" Standing Axle Press
(1x5)  85
(1x5)  105
(1x5)  125

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

 

[Buccos1]

Wed (9/6)

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

Pull Ups
(2x5)

Grippers - 25mm
(1x3)  Trainer
(1x2)  #1.5
(1x1)  #2 - 102
(1x1)  GHP5 - 111
(1x1)  RB 210 - 120

Negatives
(2x1)  #3

[Buccos1]

Fri (9/8)

DU - IMPs
1/4 x 6" Grade 2
1/4 x 6.5" Grade 5
18/64 x 7" CRS

Standing Barbell Press
(1x5)  95
(1x5)  115
(1x5)  135
(1x3)  155
(1x1)  170
(2x0)  190

--Superset--
Pull Ups
(2x5)
Dumbbell Hammer Curls
(2x15)  30

My first attempt at 190 overhead was pretty weak.  I regrouped and hit it pretty good, but stalled about 7/8 of the way up.  Just couldn't lock it out.  (These are strict presses too ... no momentum.)

[Buccos1]

Sat (9/9)

Squats
(1x3)  135
(1x2)  225
(1x1)  275
(1x1)  315
(1x1)  345
(1x1)  365
(1x1)  390

Dead Squats
(1x1)  225
(1x1)  275
(1x1)  305

KTA - P1/D1

Squats felt pretty good today, but I had to make a decision about the meet, and it doesn't look like it's going to be able to happen.  My numbers are pretty solid raw right now, but with family-stuff and money, it's just not going to be possible.  This decision gives me the opportunity to start-up KTA again, and hopefully make another serious run at the MM0.  

[jvance]

6 hours ago, Buccos1 said:

Fri (9/8)

DU - IMPs
1/4 x 6" Grade 2
1/4 x 6.5" Grade 5
18/64 x 7" CRS

Standing Barbell Press
(1x5)  95
(1x5)  115
(1x5)  135
(1x3)  155
(1x1)  170
(2x0)  190

--Superset--
Pull Ups
(2x5)
Dumbbell Hammer Curls
(2x15)  30

My first attempt at 190 overhead was pretty weak.  I regrouped and hit it pretty good, but stalled about 7/8 of the way up.  Just couldn't lock it out.  (These are strict presses too ... no momentum.)

That is some serious SP weight.

[Buccos1]

Thanks man.  Still trying to get a bodyweight press.  Been stuck about 5-10lbs. under for way too long.

[Buccos1]

Sun (9/10)

Horseshoes - 1.2" Suede
SCF Lite Rim #2

Ironmind Hub
(1x1)  50
(1x1)  55
(1x1)  60
(1x1)  65

Blob 35 
(2x1)

Finger Walks - F/B
(2x1)  10

KTA
Phase 1/W1(D2)