KRC Posted June 28, 2016 Author Share Posted June 28, 2016 6.28.16 Bending 2x1 @ 1/4" SS 2x1 @ 9/32" DR 2xF @ "M" DRPartials 7" Shiny - form 5.5" to 4.25" 7.5" Shiny - from 5" to 3" 8" Shiny - from 3.25" to 2.25" 8" Duke - from 7" to 4.5" (5 min. cap) Calisthenics Dips - 3x7 Push Ups - 3x7 +20lbs Pull Ups - 3x9, 2x8 Today is 1 year since I started bending, and I couldn't be happier. I've never been this consistent with any kind of strength training in my life--I didn't miss a single planned session all year. Moving an 11/32" bar, even to 4.5" was unfathomable to me then. Really looking forward to bending bars I can't fathom during the next year and beyond. PR's at 6 months: One IMP: "J" DR IMP's no bands: "K" DR IMP's: 19/64" DR BBW's: 9/32" SS Doubles: 6" SS Square PR's at 1 year: One IMP: "K" DR IMP's no bands: 19/64" DR IMP's: Red Nail BBW's: "N" DR Doubles: Hexabastard, Golden Bastard, 8" Golden Hex Quote Link to comment Share on other sites More sharing options...
KRC Posted June 29, 2016 Author Share Posted June 29, 2016 I suppose I should make goals for the 18 month mark: One-IMP: "L" DR IMP's no bands: Red Nail (cert) IMP's: 5/16" DR BBW's: "P" DR Doubles: Duke Quote Link to comment Share on other sites More sharing options...
KRC Posted July 8, 2016 Author Share Posted July 8, 2016 7.6.16 Bending up to 1xF @ 7.5" Shiny 1xF @ Red Nail under cert conditions I said earlier that the "worst was behind me" and couldn't have been more wrong, lol. Still so exhausted with the move and vacation planning, but my attempt on the 7.5 Shiny was pretty good all things considered. Got it to 3.75" in 3 hits. Just couldn't get any power in that range with a sweep hit, nor with a crush hit. Red Nail was only a wobble, totally out of gas. From 4" to 3.5" is where the majority of my work is going to be until this weakness is a strength. The more bending I do, the more precisely I'm trying to narrow in on my weaknesses. Any bar I can move at all, I can get into the ~4" range. So because I have so much power from kink to 4" (relative to the rest of the range of motion, anyway), I want to save power a bit at the start, and only kink to 5". So for me that means either one big hit to 5" or two smaller hits. Usually I kink to about 4.5" or less and at that point I'm kind of screwed with my lack of leverage with a sweep hit at 4" and under, and my fingers are so short, it's futile to try and grip up for a crush hit. So if I leave it at 5" before a big sweep hit, the hope is that the bar is still long enough that I can generate a lot of force with very good leverage, and get 1.5" or more of movement from that one hit. 3.5" seems to be the magic number for end-range crush strength for me, so Kink to 5", Sweep to 3.5" and Crush to 2" will be my goal for all big bend attempts going foward. For partials, that means sweeps from 5 to 3.5" and crushes from 4 to 2", with the hope that I can learn to generate power at 4" using a crush hit so that if I do get stuck there, I'm not just SOL. A few more days left on vacation, then start to get back to life as normal by August 1. Quote Link to comment Share on other sites More sharing options...
KRC Posted July 22, 2016 Author Share Posted July 22, 2016 7.21.16 Bending 1x1 @ 1/4" SS - One IMP 3x1 @ L DR - IMP's 3x1 @ L DR - IMP's no bands Times for L bars - :55, :55, 1:01 Sweep Partials 1x1 @ Red Nail - 5" to 3.75" - Doubles 1x1 @ 9/32" SS - 5" to 3.75" - Doubles Crush Partials 1x1 @ Red Nail - 3.75" to under 2 - BBW's 1x1 @ 9/32" SS - 3.75" to under 2 - BBW's Calisthenics Dips - 3x2 (purple) Pull Ups - 5x3 (blue) Push Ups - 12,11,11 +5lbs Feels so good to be rested. Took just over two full weeks off from anything; it was very, very needed. Still busy times ahead but todays session felt strong all things considered. Quote Link to comment Share on other sites More sharing options...
KRC Posted July 24, 2016 Author Share Posted July 24, 2016 7.23.16 Lifting Barbell Complex (hang power clean, front squat, RDL) 1x3 @ 45lbs Similar to phasing in my push ups, starting here with extremely light work and low volume. Will increase both very slowly over time. Calisthenics Dips - 3x3 Pull Ups - 5x4 Push Ups - 11,11,10 +7.5lbs Garage gym is coming together slowly. Quote Link to comment Share on other sites More sharing options...
KRC Posted July 25, 2016 Author Share Posted July 25, 2016 7.25.16 Bending 1x1 @ 5/16" HRS - One IMP3x1 @ L DR - IMP's 2x1 @ 19/64" DR - IMP's no bands Times for 19/64 bars: 2:34, :19 (botched kink on first rep) Sweep Partials 2x1 @ Red Nail - from 5" to 3.5", 3.75" - DBLs 1x1 @ 9/32" SS - from 5" to 3.75" - DBLs Crush Partials 1x1 Red Nail @ 3-7/8" to under 2" - BBW's 1x1 9/32" SS @ 3.75" to 1.75" - BBWs All bending felt extremely powerful. Red Nails melted instantly and the 9/32" crush went to 1.75" in 2 hits. Calisthenics Dips - 3x5 Pull Ups - 1x6, 4x5 Push Ups - 3x10 +10lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted July 28, 2016 Author Share Posted July 28, 2016 7.27.16 Lifting Barbell Complex (hang power clean, front squat, RDL) 2x3 @ 65lbs Calisthenics Dips - 6,5,5 Pull Ups - 4x6, 1x5 Push Ups - 10,9,9 +12.5lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted July 29, 2016 Author Share Posted July 29, 2016 7.29.16 Bending 1x1 @ 17/64" DR - One IMP 3x1 @ L DR - IMP's 3x1 @ M DR - IMP's Sweep Partials - DBL's 2x1 @ Red Nail - from 5" to 3.25"; 5" to 3-3/8" 2x1 @ 9/32" SS - from 5" to 3.5", 5" to 3.5" Crush Partials - BBW's 2x1 @ Red Nail - from 4" to under 2" 2x1 @ 9/32" SS - from 4" to under 2" 1x1 @ 5/16" DR (8-3/8" long) - IMP's Calisthenics Dips - 3x6 Push Ups - 9,9,8 +15lbs Pull Ups - 7,7,6,6,6 Times for M bars - 1:10, :33, 2:00 Sweet, sweet revenge on the M bars. Dominated the second one. Wrapped up a 5/16" DR bar at 8-3/8" in IMP's just to see how it felt. Got it to about 20 degrees just in IMP's and then draped leather over the IMP's for one hit, then IMP's until crush range, then draped the leathers over for one more hit, then crushed it down under 2" in IMP's. I have a lot of work to do at 7" still but I'm well suited for the 8-3/8" length. The length posed no problem for me to kink it; it was perfectly comfortable up under my neck, and I had no problem getting it there. Yay wide shoulders and super short pygmy arms and especially forearms, lol. Besides the favorable anthropometry, the length matches my strengths along the range of motion of the bend well. My kink is strongest and sweep/crush weakest on 7" and once I got the longer bar moving, the sweep and crush were easy peasy. Quote Link to comment Share on other sites More sharing options...
KRC Posted July 31, 2016 Author Share Posted July 31, 2016 7.31.16 Lifting Barbell Complex (hang power clean, front squat, RDL) 3x3 @ 75lbs Calisthenics Dips - 7,7,6 Pull Ups - 5x7 Push Ups - 3x8 +17.5lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted August 2, 2016 Author Share Posted August 2, 2016 8.2.16 Bending 3x1 @ L DR - IMP's 1x1 @ 9/32" SS - IMP's (wrap PR - crush) 1x1 @ I DR - One IMP Time for 9/32" SS ~4:30. Got it to 2.25" in like 30 seconds, but took another 4 minutes to get it under 2. Though the red nail in IMP's was harder at the kink, this was a lot harder in IMP's at the crush. I really, really hate stainless steel. L bars were all under 12 seconds. Sweep Partials - DBL's 1x1 @ 8" Gold Hex - from 5" to 3-5/8" 1x1 @ 8" Shiny - from 5" to 3-1/4" 2x1 @ Red Nail - from 5" to 3.5"; 5" to 3.75" Crush Partials - BBW's 1x1 @ Red Nail - from 3.75" to under 2" 1x1 @ 8" Shiny - from 3-1/4" to 2-1/8" Calisthenics Dips - 8,7,7 Pull Ups - 8,8,8,7,7 Push Ups - 8,7,7 +20lbs Push ups were very strong. Quote Link to comment Share on other sites More sharing options...
KRC Posted August 5, 2016 Author Share Posted August 5, 2016 8.4.16 Lifting Barbell Complex (hang power clean, front squat, RDL) 4x3 @ 85lbs Calisthenics Dips - 8,8,8 Pull Ups - 9,8,8,8,8 Push Ups - 7,7,6 +22.5lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted August 7, 2016 Author Share Posted August 7, 2016 8.6.16 Bending 3x1 @ L DR - IMP's 2x1 @ N DR - BBW's 1x1 @ J DR - One IMP Times for N bars - 1:23 (PR time), 2:35 Time for J bar - 2:30 (PR for this bar in these wraps) Sweep Partials - DBLs 1x1 @ 7.5" GHex - 5" to 4" 1x1 @ 7.5" Shiny - 5" to 4" Crush Partials - BBW's 1x1 @ Red Nail - 4" to under 2" Bailed on calisthenics because stuff started crackling in my shoulder toward the end and I've been really beat up with poor sleep lately. Quote Link to comment Share on other sites More sharing options...
KRC Posted August 8, 2016 Author Share Posted August 8, 2016 8.8.16 Lifting Barbell Complex (hang power clean, front squat, RDL) 5x3 @ 95lbs Calisthenics Dips - 4,4,4 (red band - almost no resistance added) Pull Ups - 4,4,4,4,4 (green band) Push Ups - 5,5,5 +27.5lbs Last barbell work of this cycle -- feels good to do something, anything with a barbell again. Will make the RDL's their own working sets next cycle, and probably separate the front squats and power cleans the cycle after that. Front squats are feeling surprisingly good with my back. Quote Link to comment Share on other sites More sharing options...
KRC Posted August 10, 2016 Author Share Posted August 10, 2016 8.10.16 Bending 2x1 @ L DR - IMP's 1x1 @ Red Nail - BBW's 1x1 @ P DR at 8-3/8" - DBLs Time for red nail - 1:10 (time/wrap PR) Sweep Partials 1x1 @ 7" Gold Hex - from 5" to 4" 1x1 @ 7" Shiny - from 5" to 4-1/8" Going to swap the N DR and Red Nail in the progression as I think the latter is easier than the former. That's it for this cycle. On Sunday I'll make an attempt on either an IG 155kg or IG 165kg bar depending on how I feel, and also either a 21/64" DR or Q DR at 8-3/8" as the P was at the end of my workout and very easy. The shiny and golden hex have gotten in my head over the last 3 months so I'm setting them aside for a few cycles, and will focus on getting stronger and hopefully come back and smash them down the road. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted August 11, 2016 Share Posted August 11, 2016 Need to have a close look at this log, some niceeee bending! I have a feeling the 155kg bar will be too easy for you! I do find if the IG bar is hex or square it feels alot harder than it should. The IG145kg felt the same as my bastards maybe abit harder on crush as it was hex 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted August 14, 2016 Author Share Posted August 14, 2016 8.14.16 Bending - DBLs 1x1 @ IG155kg 1x1 @ Q DR at 8-3/8" I was watching the Olympics with my girlfriend and there was a commercial for your phone running out of storage at crucial moments and I asked "does that actually ever happen to people" as it never had to me, and of course it happened right as I went to stop recording after the 155kg bar, lol. 155kg bar was not exactly easy, but went in about 2 minutes. It is 11/32" of I assume HRS, and I had no problems at any part of the bend. The Q drill rod took about 12 minutes, but I got movement on every hit. Got it to past 90 degrees in 2 hits, took about 3 hits to get it under 4" and it was stuck right at 2" for about 4 hits. Eventually got it a hair under 2. Great cycle. Still not going to touch the shiny or golden hex for a few cycles, and I now have the IG165, 170, and 175kg bars at 7" that should keep me busy for a while. Quote Link to comment Share on other sites More sharing options...
KRC Posted August 14, 2016 Author Share Posted August 14, 2016 On 8/11/2016 at 6:35 PM, JoshW said: Need to have a close look at this log, some niceeee bending! I have a feeling the 155kg bar will be too easy for you! I do find if the IG bar is hex or square it feels alot harder than it should. The IG145kg felt the same as my bastards maybe abit harder on crush as it was hex Ha, thanks man! You too. You came back really quick. I couldn't agree more with you about the IG Hex and Square. Both were rated about where I assume my FBBC bars of that shape and size were, but were substantially harder. I blew through the FBBC 5/16" hex in under 2 minutes and without much difficulty in April, but on Wednesday I wrapped up a 165kg bar which is 5/16" hex, and barely got it 30 degrees. And the kink is the strongest part of my bend. Granted it was after the rest of my workout, but was still surprisingly hard. Kind of wish I had a 160kg bar, but I'm sure after I'm peaked and rested after the end of the next cycle (mid-September) that I'll kill the 165kg too. Quote Link to comment Share on other sites More sharing options...
JoshW Posted August 14, 2016 Share Posted August 14, 2016 Didn't plan to come back this quick it just sort of happened, I blame the effectiveness of drill rod! I'm not going to bother with irongrip for now my short term goals are big bastard and hexabastard. Although recently my crush has caught up with my kink and sweep, training with springy stainless really helps make cold rolled feel a breeze on the crush Keep up the good work man your training is looking awesome. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted August 14, 2016 Author Share Posted August 14, 2016 Salvaged half of the Q bar bend, for the voyeurs among you: Quote Link to comment Share on other sites More sharing options...
KRC Posted August 14, 2016 Author Share Posted August 14, 2016 2 hours ago, JoshW said: Didn't plan to come back this quick it just sort of happened, I blame the effectiveness of drill rod! I'm not going to bother with irongrip for now my short term goals are big bastard and hexabastard. Although recently my crush has caught up with my kink and sweep, training with springy stainless really helps make cold rolled feel a breeze on the crush Keep up the good work man your training is looking awesome. Thanks. My working set bars are exclusively drill rod and stainless. Only way to do it for me with an end-range sweep weakness. Stainless is great for training, terrible to try and cert on, lol. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted August 17, 2016 Author Share Posted August 17, 2016 8.17.16 Lifting 5x5 @ 65 - FS+PC 5x5 @ 65 - RDL Calisthenics Dips - 3x10 green +15lbs Pull Ups - 5x8 blue Push Ups - 12,11,11 +12.5lbs Bars for all 7 workouts of the next cycle which begins on Sunday: Quote Link to comment Share on other sites More sharing options...
KRC Posted August 20, 2016 Author Share Posted August 20, 2016 8.19.16 Calisthenics Dips - 10,9,9 w/green +17.5lbs Pull Ups - 8,7,7,7,7 w/blue +2.5lbs Push Ups - 11,11,10 +15lbs Bailed on lifting as my glutes and hams are brutally sore still. Quote Link to comment Share on other sites More sharing options...
KRC Posted August 21, 2016 Author Share Posted August 21, 2016 8.21.16 Bending 3x1 @ L DR - IMPs 3x1 @ 19/64" DR - IMPs no bands 1x1 @ 5/16" HRS - One IMP Times for 19/64" bars - 1:50, 1:51, 2:14 Sweep Partials 1x1 @ 5/16" DR - from 5" to 3.5" (2 hits) 1x1 @ Red Nail - from 5" to 3-3/8" (2 hits) Crush Partials 1x1 @ 5/16" DR - from 4" to under 2" (3 hits) 1x1 @ 9/32" SS - from 4" to under 2" (3 hits - PR for this bar) Calisthenics Dips - 9,8,8 w/green +20lbs Pull Ups - 2x7 w/blue +5lbs Push Ups - 1x10 +17.5lbs Bailed on the calisthenics as I was running out of time, and my right shoulder was popping again. Terrible recovery lately--been fighting constantly w/my GF and work has been a nightmare. Had three scheduled days off this weekend--got called in for two of them. I think in situations like this my kink suffers the most. I've bent 19/64 in IMP's w/no bands in under :20 before. Tonight I was barely kinking 25 degrees at best on all attempts. Partials were really good at least. Destroyed the 5/16" DR which I was nervous about. Quote Link to comment Share on other sites More sharing options...
KRC Posted August 24, 2016 Author Share Posted August 24, 2016 8.23.16 Lifting PC+FS - 5x4 @ 80lbs RDL - 5x5 @ 70lbs Calisthenics Dips - 3x7 w/purple +7.5lbs Pull Ups - 6,6,6,6,5 w/blue +7.5lbs Push Ups - 10,10,9 +20lbs Quote Link to comment Share on other sites More sharing options...
KRC Posted August 26, 2016 Author Share Posted August 26, 2016 8.25.16 Bending 3x1 @ L DR - IMPs 2x1 @ M DR - IMPs no bands 1x1 @ 17/64" DR - One IMP Sweep Partials - DBLs 2x1 @ 5/16" DR - from 5" to 3.5" 2x1 @ Red Nail - from 5" to 3.5" Crush Partials - BBWs 1x1 @ 5/16" DR - from 4" to under 2" 1x1 @ 9/32" SS - from 4" to under 2" Times for M bars - :20, :14 (PR) Calisthenics Dips - 7,7,6 w/purple +10lbs Pull Ups - 6,5,5,5,5 w/blue +10lbs Push Ups - 9,8,8 +22.5lbs Very, very pleased with today's session. Felt extremely powerful and destroyed the M bars in IMP w/o bands in the times above which is a major PR. These were the first training bars that messed with my head, so to own them like this is very satisfying. Quote Link to comment Share on other sites More sharing options...
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