matek Posted September 24, 2023 Author Share Posted September 24, 2023 6 hours ago, John Knowlton said: Looking forward to see all that bending Thanks, John! 228 bars cut... took the time of a full, long workout with everything. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted September 24, 2023 Share Posted September 24, 2023 Nice work! That is a workout in itself Do you file down the ends after cutting them. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted September 24, 2023 Author Share Posted September 24, 2023 7 minutes ago, Blacksmith513 said: Nice work! That is a workout in itself Do you file down the ends after cutting them. Thanks, Joe! Not immediately; that would take forever. Usually, I take care of it before the workout with a tungsten carbide chamfer drill bit + hand-file them a little before the bends. If I don't have time, I just fully hand-file every bar before the bends, but I hate that. 2 Quote Link to comment Share on other sites More sharing options...
matek Posted September 26, 2023 Author Share Posted September 26, 2023 New program from this week. The grip-related stuff: Grippers - Maintenance, but I'll follow a routine for RH because I want to keep my MMS at RGC 160. LH will be what I feel like that day. Bending - Same goals as before (DU and reverse), but if I reach them I might focus on minimal pads for a while. Also, it would be great to braced bend sometimes (maybe every 2 weeks). I did it last week after a long hiatus, and I liked it a lot. Pinch - Besides bending, this will be the main focus. My blobbing was stagnating for a while, and I couldn't figure it out on my own. So I bought "Lift the Blob" by Jedd, and I'm looking forward to getting better. Thick bar - If the pinch goes up, I expect this to improve as well, but I will try to get consistent with it. For accessories, I will do plate curls 1x, thumb training 1x, and forearms 1x per week. In the end, there is no space for the anvil/horn-type vertical lift because I want to go to my normal, commercial gym 2x per week. Grippers RH - 5x3 Standard Adjustable W, set to RGC 130, MMS with 1-sec hold on each rep - 3x1 Custom Stainless Gripper, set to Level 3, 15mm choked - 3x1 Standard Adjustable Ti filed, set to RGC 135, MMS with 2-sec hold LH - 4x1 (+1 more I failed) Standard Fe, RGC 134, 1.5" GHP block set with 2-sec hold - 3x1 Custom Stainless Gripper, set to Level 3, 15mm choked - 3x1 Custom Stainless Gripper, set to Level 3, 10mm choked Plate curls Both hands -8x3 15kg plate (14.6kg/32.2lb) curls Neck curls -8x12 15kg/33lb This was too easy at first but it got hard at set 7. 4 Quote Link to comment Share on other sites More sharing options...
matek Posted September 27, 2023 Author Share Posted September 27, 2023 Bending One reverse -> one DU Reverse - single leathers - CRS 9/32" x 7" (part of warmup) - CRS 5/16" x 6.5" - 48 degrees, 6 hits This wasn't easy at all today. This new stock I cut up a few days ago is noticeably harder than the previous one (maybe it has a little bit more carbon). - 304 Stainless bolt 5/16" x 6" - 42 degrees, 2 hits - CRS HEX 7mm x 7" - 51 degrees, 1 hit - 2x Drill rod SK95 9/32" x 5.5" - 46 and 45 degrees, 1 hit and 2 hits - Drill rod SK95 7.3mm ("L") x 7" - 44 degrees, 3 hits Getting really tired here. - Drill rod SK95 7.2mm x 7" - 53 degrees, 1 hit DU - double leathers - CRS HEX 5/16" x 7" - 41 degrees, 5 hits Much harder stock/bend than the FBBC hexabastard or sexabastard (I DUd both in cert style). - C45 5/16" x 7" - 52 degrees, 1 hit Ok this reassured me that the previous hex bar was really hard because I bent this in one hit. DU - single leathers - CRS 9/32" x 4.5" (part of warmup) - CRS SQUARE 7mm x 6.7" - 51 degrees, 1 hit - CRS 21/64" x 6.5" - 69 degrees, 1 hit - CRS 5/16" x 5" - 55 degrees, 2 hits - CRS 5/16" x 7" - 65 degrees, 1 hit - Grade 8 bolt 1/4" x 6" (490lb batch) - 55 degrees, 1 hit Damn, I'm tired. That 5/16" hex DU and 5/16" x 6.5" reverse took out a lot from me. 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 27, 2023 Share Posted September 27, 2023 38 minutes ago, matek said: Bending One reverse -> one DU Reverse - single leathers - CRS 9/32" x 7" (part of warmup) - CRS 5/16" x 6.5" - 48 degrees, 6 hits This wasn't easy at all today. This new stock I cut up a few days ago is noticeably harder than the previous one (maybe it has a little bit more carbon). - 304 Stainless bolt 5/16" x 6" - 42 degrees, 2 hits - CRS HEX 7mm x 7" - 51 degrees, 1 hit - 2x Drill rod SK95 9/32" x 5.5" - 46 and 45 degrees, 1 hit and 2 hits - Drill rod SK95 7.3mm ("L") x 7" - 44 degrees, 3 hits Getting really tired here. - Drill rod SK95 7.2mm x 7" - 53 degrees, 1 hit DU - double leathers - CRS HEX 5/16" x 7" - 41 degrees, 5 hits Much harder stock/bend than the FBBC hexabastard or sexabastard (I DUd both in cert style). - C45 5/16" x 7" - 52 degrees, 1 hit Ok this reassured me that the previous hex bar was really hard because I bent this in one hit. DU - single leathers - CRS 9/32" x 4.5" (part of warmup) - CRS SQUARE 7mm x 6.7" - 51 degrees, 1 hit - CRS 21/64" x 6.5" - 69 degrees, 1 hit - CRS 5/16" x 5" - 55 degrees, 2 hits - CRS 5/16" x 7" - 65 degrees, 1 hit - Grade 8 bolt 1/4" x 6" (490lb batch) - 55 degrees, 1 hit Damn, I'm tired. That 5/16" hex DU and 5/16" x 6.5" reverse took out a lot from me. Great work as always. Did you have any soreness from the thumb Work your tired the other day? 1 Quote Link to comment Share on other sites More sharing options...
matek Posted September 27, 2023 Author Share Posted September 27, 2023 (edited) 28 minutes ago, mcalpine1986 said: Great work as always. Did you have any soreness from the thumb Work your tired the other day? Thanks! Dude I still have some Which is unexpected because I usually recover from my workouts really fast. This just shows that there is plenty of room for improvement. Edited September 27, 2023 by matek 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 27, 2023 Share Posted September 27, 2023 16 minutes ago, matek said: Thanks! Dude I still have some Which is unexpected because I usually recover from my workouts really fast. This just shows that there is plenty of room for improvement. It doesn't seem to have affected your bending judging by that workout you have just done. Same here, I get soreness right in the thumb pad and Adductor muscles but nothing extreme, just a nice level or soreness that makes you know you have worked it nicely. I'm recovered in 2 days ready for my next workout. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted September 27, 2023 Author Share Posted September 27, 2023 16 minutes ago, mcalpine1986 said: It doesn't seem to have affected your bending judging by that workout you have just done. Same here, I get soreness right in the thumb pad and Adductor muscles but nothing extreme, just a nice level or soreness that makes you know you have worked it nicely. I'm recovered in 2 days ready for my next workout. Yeah, bending today and grippers yesterday was no problem. I guess if it's not pinch, it's not a big deal. For me, most of the soreness comes from the "base" of my thumb pad. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted September 28, 2023 Author Share Posted September 28, 2023 Blobs I will focus on volume for a while and stop doing max efforts with the KWN50 because I lift it only 1-2x per session. Also, I learned a few new technical things from reading Lifting the Blob, and I need to practice those with manageable weights. RH - 3x2 weighted KWN40 (21.5kg/47.4lb) - 3x5 KWN40 (18.7kg/41.2lb) - 3x8 sec KWN50 (50.5lb/22.9kg) dragging around the floor LH - 6x3 KWN40 (18.7kg/41.2lb) - 3x5 sec KWN50 (50.5lb/22.9kg) dragging around the floor Inch trainer RH - 2x1 63.8kg/140.7lb - 1x level lift, 1x slight tilt - 4x4 58.4kg/128.8lb - all level lifts except 2 reps LH - 2x1 63.8kg/140.7lb - 1x slight tilt, 1x only to the knee - 4x3 58.4kg/128.8lb - all level lifts except 1 rep 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted September 28, 2023 Share Posted September 28, 2023 1 hour ago, matek said: Blobs I will focus on volume for a while and stop doing max efforts with the KWN50 because I lift it only 1-2x per session. Also, I learned a few new technical things from reading Lifting the Blob, and I need to practice those with manageable weights. RH - 3x2 weighted KWN40 (21.5kg/47.4lb) - 3x5 KWN40 (18.7kg/41.2lb) - 3x8 sec KWN50 (50.5lb/22.9kg) dragging around the floor LH - 6x3 KWN40 (18.7kg/41.2lb) - 3x5 sec KWN50 (50.5lb/22.9kg) dragging around the floor Inch trainer RH - 2x1 63.8kg/140.7lb - 1x level lift, 1x slight tilt - 4x4 58.4kg/128.8lb - all level lifts except 2 reps LH - 2x1 63.8kg/140.7lb - 1x slight tilt, 1x only to the knee - 4x3 58.4kg/128.8lb - all level lifts except 1 rep Nice blobbin. Yeah it’s a real technical lift. One thing Jedd taught me is how important thumb and finger placement is on it. Especially when you don’t have giant hands. 3 Quote Link to comment Share on other sites More sharing options...
matek Posted September 29, 2023 Author Share Posted September 29, 2023 12 hours ago, Blacksmith513 said: Nice blobbin. Yeah it’s a real technical lift. One thing Jedd taught me is how important thumb and finger placement is on it. Especially when you don’t have giant hands. Thanks. Yeah it is. Small things certainly add up.. Quote Link to comment Share on other sites More sharing options...
matek Posted September 30, 2023 Author Share Posted September 30, 2023 Forearms/recovery Both hands: 5x: - 40x wrist curls black band + rolling pin - 35x reverse wrist curls black band + rolling pin - 30x 12.5kg strict wrist pronation with chained wrist trainer 3x: - 14x 5kg strict wrist radial deviation with chained wrist trainer - 50x rubber band finger extensions 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 30, 2023 Share Posted September 30, 2023 4 minutes ago, matek said: Forearms/recovery Both hands: 5x: - 40x wrist curls black band + rolling pin - 35x reverse wrist curls black band + rolling pin - 30x 12.5kg strict wrist pronation with chained wrist trainer 3x: - 14x 5kg strict wrist radial deviation with chained wrist trainer - 50x rubber band finger extensions Great session and great shot. Forearms looking huge man. The shot reminds me of the famous pic of old time lifter George F Jowett. 1 1 Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted September 30, 2023 Share Posted September 30, 2023 12 minutes ago, matek said: Forearms/recovery Both hands: 5x: - 40x wrist curls black band + rolling pin - 35x reverse wrist curls black band + rolling pin - 30x 12.5kg strict wrist pronation with chained wrist trainer 3x: - 14x 5kg strict wrist radial deviation with chained wrist trainer - 50x rubber band finger extensions Sick stuff bro. May I ask, how old are you? 2 1 Quote Link to comment Share on other sites More sharing options...
matek Posted September 30, 2023 Author Share Posted September 30, 2023 9 minutes ago, mcalpine1986 said: Great session and great shot. Forearms looking huge man. The shot reminds me of the famous pic of old time lifter George F Jowett. Thank you! I looked it up, very cool picture. Here is his book "Molding a Mighty Grip" on the Internet Archive. 4 minutes ago, Londonjoseph said: Sick stuff bro. May I ask, how old are you? Thanks! Sure, I'm 33. 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 30, 2023 Share Posted September 30, 2023 45 minutes ago, matek said: Thank you! I looked it up, very cool picture. Here is his book "Molding a Mighty Grip" on the Internet Archive. Thanks! Sure, I'm 33. I thought of that straight away. Thanks I've actually already read it. I'm quite the amatuer strength historian and have read many books like this Others will love that though so thanks for sharing, it's well worth a read. His anvil lifting in particular was something else. What's interesting to me about Jowett was how much wrist growth he achieved. He gained about 1.5" in wrist size from when he started lifting to his peak size. 4 Quote Link to comment Share on other sites More sharing options...
matek Posted October 3, 2023 Author Share Posted October 3, 2023 Order was all over the place. Wrist Developer 2 Single IMP corduras, LH front - 2x2 CROM Level 13 (3-4) I think I'm really close to Level 14. The second set second rep didn't feel too good for my left elbow. - 5x CROM Level 12 (3-3) - 20x CROM Level 9 (2-2) DU suede + leather doubles - 20 mins ISOs with an impossible bar Pfew, this was brutal. I know ISOs are useful but I don't enjoy them that much (that's why I do them rarely). Probably I just shouldn't do them. DU single leathers - 10x CRS 5/16" x 7" I was cooked after the ISOs, so nothing hard. All one hit, all above 40 degrees. Short braced bending (to sub 2")- double leathers (crush in singles) - CRS 3/8" x 7" - Grade 8.8 bolt (Horrido OF) 5/16" x 5" - Stainless 304 bolt 10mm (~25/64") x 6" It's getting late here (about 11pm) and I'm tired and hungry, so that's it. 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 4, 2023 Share Posted October 4, 2023 Another day hard at work nice bending 1 Quote Link to comment Share on other sites More sharing options...
matek Posted October 4, 2023 Author Share Posted October 4, 2023 Hands were a little beat up after yesterday's bending, but no excuses; it's gripper day. Grippers RH - 5x3 Standard adjustable Tungsten, set to RGC 130, MMS, 3-sec holds on last reps - 3x2 IM CoC #3 (unrated, my harder one) 25mm choked - 3x1 Standard adjustable Titanium filed, set to RGC 135, MMS, 3-sec hold on close LH - 5x1 IM CoC #3 (unrated, my harder one) 25mm choked, 5-sec holds on close - 4x1 IM CoC #3 (unrated, my harder one) 25mm choked, 2-sec holds on close - 2x1 IM CoC #3 (unrated, my harder one) 25mm choked Neck curls - 5x16 15kg/33.1lb - 3x14 15kg/33.1lb Plate curls Both hands - 8x3 15kg plate (14.6kg/32.2lb) curls Very strict with RH, LH pretty good overall. + CRS 1/4"x 7" Heslep bend (part of the warmup) I still have a few 1/4" CRS in my stock, so I will just bend them Heslep as wrist/elbow warmup before the workouts. I'm glad I started this more "relaxed" gripper training. It's not super easy, but I don't have to go crazy on anything, and I can still finish the workout without problems. I just hope it will be enough for maintenance. Well, if I can still MMS RGC 160 7 weeks later, I'll be happy. 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 4, 2023 Share Posted October 4, 2023 DUDE NICE WORK 1 Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted October 4, 2023 Share Posted October 4, 2023 31 minutes ago, matek said: Hands were a little beat up after yesterday's bending, but no excuses; it's gripper day. Grippers RH - 5x3 Standard adjustable Tungsten, set to RGC 130, MMS, 3-sec holds on last reps - 3x2 IM CoC #3 (unrated, my harder one) 25mm choked - 3x1 Standard adjustable Titanium filed, set to RGC 135, MMS, 3-sec hold on close LH - 5x1 IM CoC #3 (unrated, my harder one) 25mm choked, 5-sec holds on close - 4x1 IM CoC #3 (unrated, my harder one) 25mm choked, 2-sec holds on close - 2x1 IM CoC #3 (unrated, my harder one) 25mm choked Neck curls - 5x16 15kg/33.1lb - 3x14 15kg/33.1lb Plate curls Both hands - 8x3 15kg plate (14.6kg/32.2lb) curls Very strict with RH, LH pretty good overall. + CRS 1/4"x 7" Heslep bend (part of the warmup) I still have a few 1/4" CRS in my stock, so I will just bend them Heslep as wrist/elbow warmup before the workouts. I'm glad I started this more "relaxed" gripper training. It's not super easy, but I don't have to go crazy on anything, and I can still finish the workout without problems. I just hope it will be enough for maintenance. Well, if I can still MMS RGC 160 7 weeks later, I'll be happy. YES MORE HESLEP STYLE 2 Quote Link to comment Share on other sites More sharing options...
matek Posted October 4, 2023 Author Share Posted October 4, 2023 15 minutes ago, John Knowlton said: DUDE NICE WORK Thanks, John! 5 minutes ago, Londonjoseph said: YES MORE HESLEP STYLE Ahah, it's fun to do it from time to time Quote Link to comment Share on other sites More sharing options...
matek Posted October 5, 2023 Author Share Posted October 5, 2023 Blobs RH - 4x2 weighted KWN40 (21.5kg/47.4lb) - 2x6 KWN40 (18.7kg/41.2lb) - 3x8 sec KWN50 (50.5lb/22.9kg) dragging around the floor LH Left felt super weak today, maybe because of those heavy reps on the WD2 two days ago, or the plate curls yesterday... anyways, got somewhat better ~20 mins into the workout. - 3x2 KWN40 (18.7kg/41.2lb) - 3x3 KWN40 (18.7kg/41.2lb) - 3x5 sec KWN50 (50.5lb/22.9kg) dragging around the floor Inch trainer This was somewhat better than last week. RH - 3x1 63.8kg/140.7lb - all level - 1x5 58.4kg/128.8lb - 4x level, 1x slight tilt - 2x2 60.8kg/134lb - 3x level, 1x slight tilt LH - 3x1 63.8kg/140.7lb - 1x level, 2x tilt - 1x4 58.4kg/128.8lb - all level lifts - 1x2 60.8kg/134lb - 1x level, 3x slight tilt 5 Quote Link to comment Share on other sites More sharing options...
matek Posted October 6, 2023 Author Share Posted October 6, 2023 Forearm recovery + thumb work - 5x2 rolls 11.25kg/24.8lb radial deviation with Twist yo Wrist - 5x2 rolls 11.25kg/24.8lb ulnar deviation with Twist yo Wrist - 6x28 7.5kg/16.5lb thumb curls RH - 6x25 7.5kg/16.5lb thumb curls LH - 3x50 supination with purple band Both hands - 3x50 pronation with purple band Both hands - 3x35 ISG replica (3-3) thumb press RH - 3x32 ISG replica (3-3) thumb press RH - 3x45 wrist curls black band + rolling pin - 3x40 reverse wrist curls black band + rolling pin Nice thumb pump! My wife wasn't impressed, what a weirdo. I might add one more thumb work/week. Btw I found that it works better for me if I just concentrate on it but don't look at my hand. 2 1 Quote Link to comment Share on other sites More sharing options...
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