Fist of Fury Posted July 13, 2022 Author Share Posted July 13, 2022 22-07-13 Grippers Vulcan filed 3-3: 2x20 Leverage Block Wrist Curl 2.5 kg plates: 1x20 (too much for RH without WU) Bicep Curl 10 kg db's: 1x10 2.5" Wrist Wrench 23 kg: 1x6 28 kg: 1x2 1HP 140 mm Block 15-16~ kg: 3x1 1HP Narrow (12 or 15 mm first time I tried it) 21 kg: 3-4 lifts LH / 1 lift RH 1H Sandbag lift 80 kg: 1x10 This is lift is not that hard since I use the handles on the sandbag. It's mostly a cardio exercise for me since I'm in very poor health. It does give some overloading in the arms and hopefully it will be useful to other grip lifts in the future. Will keep the bag as it is for now and see how many reps I can do with it. Then maybe load 20 kg more next spring/summer. With some luck I might be able to have it fully loaded in two years... 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted July 13, 2022 Share Posted July 13, 2022 Sorry to hear about your health issues. Have you tried to do bear hug walks with the sandbag? That’s a great finisher to a workout. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 14, 2022 Author Share Posted July 14, 2022 22-07-14 Grippers Vulcan filed 50 mm set 3-3: 2x20 4-4: 1x20 5-5: 1x10 Vulcan GHP 1.5" (38 mm) block set Level 9: 1x1 Level 12: 1x1 Level 14: 1x1 MMS Level 15: 1x1 LH / 1x0 RH GHP 1.5" (38 mm) block Level 10: 1x8 LH / 1x4 RH Vulcan filed 50 mm set 7-7: 1x10 sec 8-8: 1x10 sec Wrist Developer Level 6: 5 singles with 30 seconds rest. Level 8: 1x5 Level 9: 1x5 Level 10: 4, 5 Rubber band extensors 1x50 Supination & Pronation Superset 10 lbs Sledge hammer S @ 20: 10, 10, 12 P @ 20: 8. 8. 8 I will only train my stronger side on the WD. I will ignore the weaker side completely. I will focus on getting as strong as possible instead. My weaker side is so far behind so I can't really do any damage on the bars I'm bending anyways. And I don't want he same type of tendonitis in my right arm. Im using 1000D corduras on the WD now and I will keep using them, it's more convenient for me since have a bunch of those, so I don't have to change wraps all the time. They are a little bit easier than thin suedes but still harder than horrido leathers. So I guess I have to do level 13 before I can call it a PR. Decided to stop training when I felt good today. Arm is actually fine, let's try to keep it that way for a while. Setting strength is getting better as well, although it's not quite good enough for level 15 on the vulcan but hopefully I will get there. When I can set that level comfortably my setting is good enough to set TSG's in the range of 175-180 RGC. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 17, 2022 Author Share Posted July 17, 2022 22-07-16 Grippers 30 mm Block Set Vulcan filed 3-3: 2x20 4-4: 1x20 5-5: 1x20 adj SM 135~: 3x1 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 18, 2022 Author Share Posted July 18, 2022 22-07-18 Grippers Vulcan filed 5-5: 3x5 Wrist Developer Level 6: 5 singles with 30 sec rest Reverse Bending 8x180 mm rebar (hard) to 30 deg Wrist Developer Level 11: Missed with 1-2 mm Need to work on my shoulder and chest strength. Although I doubt I will, just don't enjoy doing it. I will train my hands so that they get strong enough instead. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 18, 2022 Share Posted July 18, 2022 5 minutes ago, Fist of Fury said: Need to work on my shoulder and chest strength Just do a set of Push-up here and there. Grease the Groove. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 18, 2022 Author Share Posted July 18, 2022 1 hour ago, mikhael said: Just do a set of Push-up here and there. Grease the Groove. Ye, might be enough and let DO bending do the hard work. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 20, 2022 Author Share Posted July 20, 2022 22-07-20 Wrist Developer Level 6: 5x1 Reverse Bending 8x180 mm rebar (hard) in thin leathers touching 1: 3-4 deg 2: 5-6 deg 3: 9-10 deg 4: 14 deg Had to stop there skin in my right palm started to crack open, I don't want a major skin tear, it takes a long time to heal. Sledge hammer Hammer Curl 10 lbs sledge @ 20: 3x10 10 lbs sledge @ 30: 3 LH / 1 RH Some tricep extensions. 3 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted July 20, 2022 Share Posted July 20, 2022 Nice work with the sledge hammer curls- those are very challenging. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 20, 2022 Author Share Posted July 20, 2022 6 minutes ago, Kluv#0 said: Nice work with the sledge hammer curls- those are very challenging. They are great. Incredibly good exercise actually. Don't know why I haven't invested more time doing these since I've known about this exercise even before I started lifting weights. I will be doing more of them for sure. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 24, 2022 Author Share Posted July 24, 2022 22-07-21 Grippers Vulcan filed 3-3: 1x30 4-4: 1x30 5-5: 1x30 6-6: 1x5 Double stamped #3 - 1 attempt, 3-5 mm off adj SM 135~: 1x1 22-07-23 PowerTwister Reverse 90 kg a few reps 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 24, 2022 Author Share Posted July 24, 2022 22-07-24 Gripper Chest Crush #3: 2x20 Dynamometer 6 squeezes up to 104 kg RH DO Bending 8x250 mm rebar in horrido leathers x 1 8x230 mm rebar in horrido leathers - only a few degrees Moving on... Dynamometer Right hand: 104.7, 102, 105.1. Left hand from 85 to 88.5 Wrist Developer Level 6: 7x1 Reverse Bending 8x173 mm rebar (hard) to 11 degrees 8x145 mm stainless steel to 1 degree (doubles) Dynamometer Right hand: 104.2, 105.3, 104.8 Left hand from 87 down to 78 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 26, 2022 Author Share Posted July 26, 2022 22-07-26 Grippers Vulcan filed 2-2: 1x10 3-3: 1x10 4-4: 1x10 5-5: 1x10 6-6: 1x10 7-7: 1x10 8-8: 1x3 LH / 1x5 RH Wrist Developer Level 6: 7x1 Reverse Bending 8x174 mm rebar (HRS) 1: 5 deg (2 hits) 2: 6 deg (2 hits) 3: 6 deg (1 hit) 4: 18 deg (1 hit) 5: 20 deg (1 hit) 6: 20 deg (2 hits) Thumbpad and knukle on index finger is really bruised from attemting the stainless steel bar a few days ago. This bending sessions was not pleasant at all. Also got inflammation in my right eye, which isn't helping me with anything. Writing this post was not fun. Not going to read anything for a while now. Will rest for 2-3 weeks now and hopefully get stronger. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 27, 2022 Author Share Posted July 27, 2022 22-07-26 Grippers Decided to do some grippers in the evening adj SM 135~: 5x1 LH / 6x3 RH (failed last rep) 22-07-27 Dynamic Thumb 1x40 Sandbag 1H Deadlift 80 kg: 1x10 Thumbless lift 23 kg: 1x10 28 kg: 1x10 36 kg: 1x1 43 kg: 1x1 Wrist Developer Heslep Style Up to 3-4 then jumped two steps to one attempt at 4-4. I have found the ultimate exercise to trigger my bicep tendonitis now. But I'm going to continue doing it to honor the name of the log 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 3, 2022 Author Share Posted August 3, 2022 22-07-31 Reverse Bending 8x183 mm rebar (hard) - 10 deg 8x150 mm rebar (hard) small pads touching - 5 deg 22-08-02 Grippers Vulcan filed 3-3: 1x10 4-4: 1x10 5-5: 1x10 6-6: 1x5 7-7: 1x1 #2.5 - bunch of closes and a few misses using a wide set. Wrist Developer Level 6: 1x7 Reverse Bending 8x165 mm rebar (hard) small pads touching - 10 deg Wrist Developer Level 12 - missed with 1-2 mm Level 12 - about half way Level 9 - 10 reps Level 10 - 5 reps 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 3, 2022 Author Share Posted August 3, 2022 22-08-03 Grippers #2.5 - 20 singles L&R Extensor bands 1x60 10 lbs Sledge Hammer Front hold @ 30 3x10 s Hammer curl @ 20 3 sets - 8-10 reps Rear hold @ 50: 10 seconds @ 55: 10 seconds L / 5 seconds R 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 4, 2022 Author Share Posted August 4, 2022 22-08-04 Wrist Developer Level 6: 7x1 Reverse Bending 8x170 mm rebar (hard) in full size horrido leathers touching - to 14 degrees Tendonitis has been away for a while but is starting to creep in now. Haven't decided how to train. I feel very over trained but over training is the only way for me to get stronger. It's just a matter of deciding where to draw the line. Also need to figure out a good recovery program to follow since just resting without doing anything is not good for me. There is progress so far, although very slow. When I was able to bend the HRS rebar in january of 2021 I could only get the harder rebar to 20 degrees in the same amount of time and with the same wrapping. I could also do level 12 on the WD and almost level 13. I think my hands and forearms are much stronger now actually, I was just overall much stronger back then, that's why the results were better. I will get there again and I will surpass it also. I was in doubt for a while but not anymore. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 7, 2022 Author Share Posted August 7, 2022 22-08-05 Grippers #2.5: 3x1 LH / 3x2 RH Wrist Developer Level 6: 7x1 Reverse Bending 8x170 mm rebar (HRS) in single corduras touching - 9 deg 22-08-06 Wrist Developer Level 6: 3x1 Reverse Bending 8x130 mm rebar (hard) in doubles - 5 deg, tweaked my right wrist a bit 22-08-07 Grippers 20 singles left hand 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 11, 2022 Author Share Posted August 11, 2022 22-08-08 Dexterity Balls - Rubber Band Extensors - Grippers Triset 70 mm balls - 100 revolutions - 60 reps extensors - 50 reps vulcan - 2 sets Dynamic Thumb - Reverse Wrist Curl Superset 50 reps - 50 reps - 2 sets Testing to see what type of recovery training to use. Thinking of over training really hard, then take it chill and just train for blood flow, then repeat a few times then lower the volume and try to set a PR. But need a good program to follow, especially for the recovery part. Tweaked wrist wasn't that bad fortunately, I've lost a little bit of strength but most importantly I didn't get a serious injury like last time I got the same thing, then it took me 4-5 months before it healed... 22-08-09 Wrist Developer Level 6: 9x1 Reverse Bending 8x163 mm rebar (hard) in small leathers touching - don't remeber how far I got it but it was less than a PR. Wrist Developer Tried Level 12 again and got it half way. 22-08-11 Wrist Developer Level 6: 9x1 Reverse Bending 8x183 mm rebar (hard) in full size leathers 6 cm - very bad, only 5 deg 8x160 mm rebar (hard) in full size leathers touching - equally "bad" 5 deg Longer bars doesn't really help me that much for reverse bending. Grippers #2.5: 8x3 right hand 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 12, 2022 Author Share Posted August 12, 2022 22-08-12 Grippers Vulcan filed 1-1: 1x70 2-2: 1x70 3-3: 1x70 Wrist Developer Level 6: 9x1 Level 9: 3x1 Level 10: 1x1 Level 11: 10x1 Sledge Hammer Supination 10 lbs sledge @ 20: 5x10 (6 reps with RH on last set) 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 13, 2022 Author Share Posted August 13, 2022 22-08-13 1HP 50 mm 23 kg: 5x1 28 kg: 1x1 L / 1x0 RH Grippers #2.5: 5x1 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 23, 2022 Author Share Posted August 23, 2022 Done some training the last 10 days. Made some attempts on level 12 with the WD2. Not managed to close it yet, just 1 mm away still. Done some grippers as well. I'm trying to set up a plan for the rest of the year. My goal is to get the Grade 8 bolt done in single leathers touching. Will make a 16 week program for it. Hopefully it will work out for me. I would like to get this done before I quit bending. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 23, 2022 Author Share Posted August 23, 2022 Will try something like this: Monday WD2 Reverse Bending 180 mm grade 12.9 bolts x 5 Grippers Tuesday Light recovery stuff Wednesday Rest Thursday WD2 Reverse Bending hard isometric x 1 WD2 volume work Friday Sledge levering Saturday Light recovery Sunday Rest I will increase the volume on grippers and WD2 slowly each week over a period of 16 weeks. And I will cut down the bolts with 0.5 cm every other week. I really don't know if it will work or not but I will try and hopefully I will be able to bend them at 150 mm after 13 weeks. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 8, 2022 Author Share Posted September 8, 2022 Did not get the bolts I ordered, the "seller" decided to not send them and keep my money. So now I don't have anything to bend and no money. Will work with the WD only. Kinda don't have any motivation to train at all, my health is extremely poor, I get sick very easily. Only thing I can keep my strength at seems to be reverse bending. I lose in everything else. Can barely close the #2.5 gripper, even if I'm fresh in my hands. Just a matter of time before I can't close it at all anymore. I don't know what has happen to my right hand, it's completely dead. I know it has to do with DO bending but it can't be the only reason. It's very strange, I've lost almost all strength I have in it. Left hand is much stronger. I can barely do 10 push-ups without feeling rally bad Did use my bike for a month this summer when my car broke down. This nearly killed me and I of course I got sick immediately. Did some work with the wrist developer today. Hurt my thumb webbing muscle a lot but not in the usual way, I got cramp in it, don't have enough fluid in my body, I'm very dehydrated. And today I actually realized how much larger my thumb webbing muscle is in my left hand, from all the reverse bending. There actually a huge difference. Maybe that's why left is stronger, I have no idea, it's super strange. Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted September 8, 2022 Share Posted September 8, 2022 54 minutes ago, Fist of Fury said: Did not get the bolts I ordered, the "seller" decided to not send them and keep my money. So now I don't have anything to bend and no money. Will work with the WD only. Kinda don't have any motivation to train at all, my health is extremely poor, I get sick very easily. Only thing I can keep my strength at seems to be reverse bending. I lose in everything else. Can barely close the #2.5 gripper, even if I'm fresh in my hands. Just a matter of time before I can't close it at all anymore. I don't know what has happen to my right hand, it's completely dead. I know it has to do with DO bending but it can't be the only reason. It's very strange, I've lost almost all strength I have in it. Left hand is much stronger. I can barely do 10 push-ups without feeling rally bad Did use my bike for a month this summer when my car broke down. This nearly killed me and I of course I got sick immediately. Did some work with the wrist developer today. Hurt my thumb webbing muscle a lot but not in the usual way, I got cramp in it, don't have enough fluid in my body, I'm very dehydrated. And today I actually realized how much larger my thumb webbing muscle is in my left hand, from all the reverse bending. There actually a huge difference. Maybe that's why left is stronger, I have no idea, it's super strange. Damn, that's unfortunate, mind me asking who the seller was? Quote Link to comment Share on other sites More sharing options...
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