matek Posted March 17, 2022 Author Share Posted March 17, 2022 2022/03/17 RH 8x1 parallel choked CoC#3, RGC unknown LH 8x1 parallel choked Standard Fe @134 RGC No misses at all, but I felt like if I go for one more set I'm smoked. I didn't do these wile sitting. I should try this more, especially for singles. RH/LH 8x2 GD Iron Grip 90 Level 5/width level 3, half of pinky below the extension line To be honest, my grip was tired after the 8 set of singles, so these sets felt hard. I repositioned for all reps, I think this makes more sense if I'm going for a big single anyway. I missed 2 second reps by a few millimeters when I didn't wait enough between sets. RH/LH 10x3 GD Iron Grip 90 Level 5/width level 3, almost fully using the extension These sets felt good. 5 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted March 17, 2022 Share Posted March 17, 2022 8 hours ago, matek said: 2022/03/17 RH 8x1 parallel choked CoC#3, RGC unknown LH 8x1 parallel choked Standard Fe @134 RGC No misses at all, but I felt like if I go for one more set I'm smoked. I didn't do these wile sitting. I should try this more, especially for singles. RH/LH 8x2 GD Iron Grip 90 Level 5/width level 3, half of pinky below the extension line To be honest, my grip was tired after the 8 set of singles, so these sets felt hard. I repositioned for all reps, I think this makes more sense if I'm going for a big single anyway. I missed 2 second reps by a few millimeters when I didn't wait enough between sets. RH/LH 10x3 GD Iron Grip 90 Level 5/width level 3, almost fully using the extension These sets felt good. 26 total sets? I love the volume. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 17, 2022 Author Share Posted March 17, 2022 1 hour ago, Nuttgens said: 26 total sets? I love the volume. Thanks! Yes, high intensity with low rep count but lot of sets tends to work really well for me. 2 Quote Link to comment Share on other sites More sharing options...
matek Posted March 18, 2022 Author Share Posted March 18, 2022 (edited) 2022/03/18 I didn't recover from yesterday's long session, but it was convenient to do grippers again because of my schedule. CPW x GG4 @115 RGC, 1.5"/38mm (GHP) block set RH 5x4 LH 5x3 Nice, clean sets. Standard Fe @134 RGC, choked to 1.5"/38mm (GHP) block RH/LH 5x1 as far as I could Probably I should have started with this, today this felt way harder than it should. Only one full clean close with RH. Standard adjustable Titanium, Level 3 (87.3mm/3.44" width) RH/LH: 5x only setting and holding in parallel for 5 secs The point was to practice setting a gripper. Wrist ulnar deviation 5x15 Edited March 18, 2022 by matek 5 Quote Link to comment Share on other sites More sharing options...
matek Posted March 19, 2022 Author Share Posted March 19, 2022 (edited) My steel finally arrived so I could try bending properly. I had to educate myself on materials a little bit but in the end I was able to get good steel for really cheap. I only tried double underhand but did some shoulder mobility exercises so maybe I can do double overhand in the future. The warmup was to cut what I got, because everything came in 1 meter bars . 2022/03/19 DU bending SS400 (CRS) | d=6mm/0.236" | length=152mm/6" (so basically 60d size) SS400 (CRS) | d=6mm/0.236" | length=165mm/6.5" SS400 (CRS) | d=6mm/0.236" | length=178mm/7" This diameter will be good for volume. Wasn't very hard, but it's still a great feeling when it starts bending. My technique is probably not the best to say the least, so I will keep watching other people doing DU. Also I should mark the bars as some people do because I was really off center. Stainless 304 | d=6mm/0.236" | length=178mm/7" Stainless 303 | d=6mm/0.236" | length=178mm/7" I expected to be much harder than the CRS I have, but not that much (in the middle of the picture). And I don't feel much of a difference between the two stainless, and the 304 is cheaper so I will buy only that in the future. Still have a bunch of 303 bars though. SS400 (CRS) | d=6.35mm/0.25" | length=165mm/6.5" I figured why not try a thicker one. The kink was ok, but to fight it down to chest crush distance was quite hard, I had to hit it multiple times, and it took 2-3 mins. This is probably the best thickness for me now in DU to practice. I only did this much for now. Overall I really enjoyed it. I know it's childish but one of the best things was how warm the steel gets . Looking forward doing it again with reverse bending (+ DO when my shoulder is ready). Later I went to the gym for pulling, the grip related stuff: As I suspected last week, I had to sacrifice a rep every set to increase the weight on weighted pullups. But I did one more set with every weight choice. Full range neutral grip weighted pullups (grip is somewhat thicker than a conventional pullup bar) 6x3 41kg/90.4lbs Felt heavy, but there was no problem with the triples. 6x4 36kg/79.4lbs These felt a little bit too light, I actually did 5 reps in two sets. 6x5 31kg/68.3lbs Also felt a little bit light with 5 reps, so I decreased the rest between sets. Note for myself for next week: I should make smaller decrements between the weights, 5kg/11lbs is too much. Also, increase heaviest set with the small 1.25kg plate. Edited March 19, 2022 by matek 4 Quote Link to comment Share on other sites More sharing options...
matek Posted March 20, 2022 Author Share Posted March 20, 2022 2022/03/20 Tried reverse bending with the steel I bought. I realized most certs require a bend of only 40 degrees for reverse and DU, and I found a really nice looking protractor template at Horrido's website. This style is the most intuitive for me, probably because it doesn't require too much technique (not as much as DO or DU anyway). 2x CRS (SS400), d=6mm|0.236", length=152mm/6" CRS (SS400), d=6mm|0.236", length=178mm/7" CRS (SS400), d=6.35mm|0.25"|1/4, length=178mm/7" Stainless (304), d=6.35mm|0.25"|1/4, length=178mm/7" (first pic) Drill rod (SK4), d=6.5mm|0.256", length=178mm/7" (second pic) (Bending order was a little bit different) 4 Quote Link to comment Share on other sites More sharing options...
matek Posted March 21, 2022 Author Share Posted March 21, 2022 2022/03/21 So I did a lot of shoulder mobility, watched all the instructional videos, and tried DO without using my wrist, just using my upper back and shoulders. Pushing down my shoulder blades helped a lot to get into position, but I really had to force my biceps and forearms together to get somewhat under the chin. I did a bunch of CRS cut to 60d size and longer, some stainless and a drill rod. I didn't count it properly because I just did one after another to practice the position, but at least 15 bars of CRS (SS400), d=6mm|0.236" and 6.35mm|0.25, various lengths of 6", 6.5", 7" Stainless (304), d=6.35mm|0.25"|1/4, length=178mm/7" Drill rod (SK4), d=6.5mm|0.256", length=178mm/7" Nothing felt hard and even my shoulder didn't feel particularly awkward, but my triceps tendon (the one that connects to the elbow) hurt every time, especially the left. Very similar feeling when I was doing weighted dips with +80kg/176lbs years ago. That 'under the chin angle' is so hard for me because of the size of my biceps and brachioradialis. I know it might sound like an excuse, but pushing them together that much stretches the tendon on the other side a lot. Not sure what to do, maybe trying chest level for a while and throwing in just a few under the chin so maybe my tendon get used to it? Or just stick to DU and reverse. 2 Quote Link to comment Share on other sites More sharing options...
matek Posted March 21, 2022 Author Share Posted March 21, 2022 Today is a national holiday here (no work) so I figured why not experiment a little bit more with DO in a little bit different positions. I didn't want to do too much more volume, so I tried how thick I can go at the steel I have now. Wasn't easy but I could do a CRS (SS400), d=7mm|0.2756" of length=178mm/7", but the stainless (303) of the same diameter and length stopped me. I did 4 hits on it but it only bent 20 degrees. And I think I should stop now. I kinda figured out my initial strength and weaknesses, will see how it goes from now. Want to schedule 2-3 bending workouts per week, should be fine with the 2-3 gripper workouts. 2 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted March 21, 2022 Share Posted March 21, 2022 On 3/18/2022 at 10:13 PM, matek said: My steel finally arrived so I could try bending properly. I had to educate myself on materials a little bit but in the end I was able to get good steel for really cheap. I only tried double underhand but did some shoulder mobility exercises so maybe I can do double overhand in the future. The warmup was to cut what I got, because everything came in 1 meter bars . 2022/03/19 DU bending SS400 (CRS) | d=6mm/0.236" | length=152mm/6" (so basically 60d size) SS400 (CRS) | d=6mm/0.236" | length=165mm/6.5" SS400 (CRS) | d=6mm/0.236" | length=178mm/7" This diameter will be good for volume. Wasn't very hard, but it's still a great feeling when it starts bending. My technique is probably not the best to say the least, so I will keep watching other people doing DU. Also I should mark the bars as some people do because I was really off center. Stainless 304 | d=6mm/0.236" | length=178mm/7" Stainless 303 | d=6mm/0.236" | length=178mm/7" I expected to be much harder than the CRS I have, but not that much (in the middle of the picture). And I don't feel much of a difference between the two stainless, and the 304 is cheaper so I will buy only that in the future. Still have a bunch of 303 bars though. SS400 (CRS) | d=6.35mm/0.25" | length=165mm/6.5" I figured why not try a thicker one. The kink was ok, but to fight it down to chest crush distance was quite hard, I had to hit it multiple times, and it took 2-3 mins. This is probably the best thickness for me now in DU to practice. I only did this much for now. Overall I really enjoyed it. I know it's childish but one of the best things was how warm the steel gets . Looking forward doing it again with reverse bending (+ DO when my shoulder is ready). Later I went to the gym for pulling, the grip related stuff: As I suspected last week, I had to sacrifice a rep every set to increase the weight on weighted pullups. But I did one more set with every weight choice. Full range neutral grip weighted pullups (grip is somewhat thicker than a conventional pullup bar) 6x3 41kg/90.4lbs Felt heavy, but there was no problem with the triples. 6x4 36kg/79.4lbs These felt a little bit too light, I actually did 5 reps in two sets. 6x5 31kg/68.3lbs Also felt a little bit light with 5 reps, so I decreased the rest between sets. Note for myself for next week: I should make smaller decrements between the weights, 5kg/11lbs is too much. Also, increase heaviest set with the small 1.25kg plate. Awesome neutral grip pullups! 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 22, 2022 Author Share Posted March 22, 2022 (edited) Thank you @Kluv#0! 2022/03/22 U-shaped adjustable parallel gripper (spread is 30.3mm/1.2"), RGC 142 RH 6x1 LH 6x1, 1-2mm gaps SILARUKOV-1 replica | not setting handles but holding the frame: springs at 3,11 RH/LH 7x1 No miss, but it's hard to progress in this not setting thing. Btw I think the same settings on the ISG would rate lower, probably stronger springs on this one. Standard adjustable Titanium, Level 3 (87.3mm/3.44" width) RH/LH: 6x only setting and holding for 7 secs Setting practice with some holds. Getting better with right hand, still clumsy with the left. 2x15 Wrist ulnar deviation Wrist radial deviation Wrist pronation Wrist supination Edited March 22, 2022 by matek 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 22, 2022 Share Posted March 22, 2022 Nice work 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 22, 2022 Author Share Posted March 22, 2022 28 minutes ago, John Knowlton said: Nice work Thanks @John Knowlton! Quote Link to comment Share on other sites More sharing options...
matek Posted March 23, 2022 Author Share Posted March 23, 2022 (edited) 2022/03/23 DU bending The 6.35mm | 1/4 CRS bar that was a little bit troublesome the first time all went down in one hit. Same diameter first stainless 304 needed two hits, but the second went down really fast. Same with the 6.5mm|0.256" drill rod. I didn't crush them, will be good for DO practice and more comfortable on my elbows. At this point I started to get it it's not only wrist ulnar deviation, so I went for a 7mm|0.2756" stainless 303 of 7" length. It was a relatively short battle (I think it was under a minute), but hard - I had to sit down after because I felt really light-headed, like after a heavy deadlift. It felt really good that I could do this. CRS (SS400) | d=6mm|0.236" | length=152mm/6" CRS (SS400) | d=6mm|0.236" | length=122mm/4.8" 2x Stainless (304) | d=6mm/0.236" | length=178mm/7" 2x Stainless (304) | d=6mm/0.236" | length=165mm/6.5" Stainless (304) | d=6mm|0.236" | length=152mm/6" 2x CRS (SS400)| d=6.35mm|0.25"|1/4 | length=178mm/7" CRS (SS400) | d=6.35mm|0.25"|1/4 | length=165mm/6.5" CRS (SS400) | d=6.35mm|0.25"|1/4 | length=145mm/5.7" Stainless (304) | d=6.35mm|0.25"|1/4 | length=178mm/7" Stainless (304) | d=6.35mm|0.25"|1/4 | length=178mm/7" Drill rod (SK4), d=6.5mm|0.256", length=178mm/7" Stainless (303) | d=7mm|0.2756" | length=178mm/7" (on the protractor) Edited March 23, 2022 by matek 3 Quote Link to comment Share on other sites More sharing options...
matek Posted March 24, 2022 Author Share Posted March 24, 2022 (edited) 2022/03/24 grippers RH 10x1 parallel choked CoC#3, RGC unknown LH 10x1 parallel choked Standard Fe @134 RGC RH 1 miss, LH 2 miss Could have been better. GD Iron Grip 90 Level 4/width level 1, without extension, ~118 RGC RH 10x6 LH 4x6, 6x5 I opened the reps to about a block width. Edit: I found an RGC table for the GD Iron Grip 90 (without extensions) here on the Gripboard. Honestly I don't know how it compares to Cannon's ratings, but based on my CPW rated 115 RGC gripper, it's pretty close. Probably ~5-6lbs lighter, but this can be just because my "unique" GD Iron 90. Edited March 24, 2022 by matek 4 Quote Link to comment Share on other sites More sharing options...
matek Posted March 25, 2022 Author Share Posted March 25, 2022 2022/03/25 reverse bending CRS (SS400) , d=6mm|0.236" , length=160mm/6.3" CRS (SS400) , d=6mm|0.236" , length=152mm/6" Stainless (303) , d=6mm|0.236" , length=160mm/6.3" CRS (SS400) , d=6.35mm|0.25"|1/4 , length=178mm/7" CRS (SS400) , d=6.35mm|0.25"|1/4 , length=152mm/6" Stainless (304) , d=6.35mm|0.25"|1/4 , length=165mm/6.5" CRS (SS400) , d=7mm|0.2756" , length=178mm/7" (on the protractor) For me, reverse gets uneven so easily, and I made this unnecessarily hard. Not sure why, maybe loose wraps? Anyway, it went down in one big painful hit and I didn't want to push it more because my MPC joint started to hurt. So not a lot of volume. Also, I had my first skin tear because of bending yaay! 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 26, 2022 Author Share Posted March 26, 2022 (edited) 2022/03/26 I had some softer HRS d=9mm/0.3543" steel, so I figured why not try braced bending. I cut a length=240mm/9.45" piece. I quickly realized it is too easy and there is no meaning in just braced bending it, so I padded my thighs as other people in those cool videos and tried snapping it. I was drenching in sweat and it took a long time but it finally snapped. My leg hurts and I want to skip gym later today. Btw tendon/ligament/joint -wise, nothing hurts even hours later, I'm quite happy about this. Edited March 26, 2022 by matek Quote Link to comment Share on other sites More sharing options...
matek Posted March 26, 2022 Author Share Posted March 26, 2022 I went to the gym later after all. Pullups felt strong so I increased the weight, but my elbows still hurt (not the snapping stuff) so I decreased the overall volume. Neutral grip full range weighted pullups 5x2 51kg/112.44lbs 5x3 46kg/101.41lbs 5x3 42.25kg/93.14lbs Honestly I could have done more weight, every main set. It was one of those rare days you feel really good about some movement. It's a little bit wild but would be cool to do a one-handed pullup with my bodyweight (99kg/218lbs). About ~10 years ago when I did bouldering (and I was younger...) I could do ~6 with my right arm, but my bodyweight was also quite different. Anyway just a thought, not sure if I will pursue it. 4 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted March 26, 2022 Share Posted March 26, 2022 5 minutes ago, matek said: I went to the gym later after all. Pullups felt strong so I increased the weight, but my elbows still hurt (not the snapping stuff) so I decreased the overall volume. Neutral grip full range weighted pullups 5x2 51kg/112.44lbs 5x3 46kg/101.41lbs 5x3 42.25kg/93.14lbs Honestly I could have done more weight, every main set. It was one of those rare days you feel really good about some movement. It's a little bit wild but would be cool to do a one-handed pullup with my bodyweight (99kg/218lbs). About ~10 years ago when I did bouldering (and I was younger...) I could do ~6 with my right arm, but my bodyweight was also quite different. Anyway just a thought, not sure if I will pursue it. Try some ultra high rep band pushdowns 50-100 reps per set this might fix your elbow pain. 1 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 26, 2022 Author Share Posted March 26, 2022 1 minute ago, DevilErik said: Try some ultra high rep band pushdowns 50-100 reps per set this might fix your elbow pain. Will give it a try, thank you. I have just the right band for this. 1 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted March 26, 2022 Share Posted March 26, 2022 (edited) 59 minutes ago, matek said: Will give it a try, thank you. I have just the right band for this. Also don't pin your elbows to your side while doing curls/skullcrushers/pushdowns this also creates inflammation. Maybe you aren't doing it but if you are stop doing it. People often think they can "isolate" their muscles by pinning their elbows to their side but this is completely useless and only creates inflammation. Edited March 26, 2022 by DevilErik 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 26, 2022 Author Share Posted March 26, 2022 1 minute ago, DevilErik said: Also don't pin your elbows to your side while doing curls/skullcrushers/pushdowns this also creates inflammation. You might not be doing it but if you are stop doing it. Sure, thank you. I'm not doing any of these exercises, but I will remember your advice for future reference. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 26, 2022 Share Posted March 26, 2022 2 hours ago, matek said: I went to the gym later after all. Pullups felt strong so I increased the weight, but my elbows still hurt (not the snapping stuff) so I decreased the overall volume. Neutral grip full range weighted pullups 5x2 51kg/112.44lbs 5x3 46kg/101.41lbs 5x3 42.25kg/93.14lbs Honestly I could have done more weight, every main set. It was one of those rare days you feel really good about some movement. It's a little bit wild but would be cool to do a one-handed pullup with my bodyweight (99kg/218lbs). About ~10 years ago when I did bouldering (and I was younger...) I could do ~6 with my right arm, but my bodyweight was also quite different. Anyway just a thought, not sure if I will pursue it. Great work, you are very strong on pullups. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 26, 2022 Author Share Posted March 26, 2022 19 minutes ago, mcalpine1986 said: Great work, you are very strong on pullups. Thank you @mcalpine1986! 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted March 26, 2022 Share Posted March 26, 2022 3 hours ago, matek said: I went to the gym later after all. Pullups felt strong so I increased the weight, but my elbows still hurt (not the snapping stuff) so I decreased the overall volume. Neutral grip full range weighted pullups 5x2 51kg/112.44lbs 5x3 46kg/101.41lbs 5x3 42.25kg/93.14lbs Honestly I could have done more weight, every main set. It was one of those rare days you feel really good about some movement. It's a little bit wild but would be cool to do a one-handed pullup with my bodyweight (99kg/218lbs). About ~10 years ago when I did bouldering (and I was younger...) I could do ~6 with my right arm, but my bodyweight was also quite different. Anyway just a thought, not sure if I will pursue it. Strong pull ups man. Go for the one arm pull up would be cool. 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted March 26, 2022 Share Posted March 26, 2022 10 hours ago, matek said: I went to the gym later after all. Pullups felt strong so I increased the weight, but my elbows still hurt (not the snapping stuff) so I decreased the overall volume. Neutral grip full range weighted pullups 5x2 51kg/112.44lbs 5x3 46kg/101.41lbs 5x3 42.25kg/93.14lbs Honestly I could have done more weight, every main set. It was one of those rare days you feel really good about some movement. It's a little bit wild but would be cool to do a one-handed pullup with my bodyweight (99kg/218lbs). About ~10 years ago when I did bouldering (and I was younger...) I could do ~6 with my right arm, but my bodyweight was also quite different. Anyway just a thought, not sure if I will pursue it. Your weighted pullups are tremendous especially at your BWT! 1 Quote Link to comment Share on other sites More sharing options...
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