matek Posted October 7, 2023 Author Share Posted October 7, 2023 Seated OHP - 3x2 100kg/220.5lb - 3x3 95kg/209.4lb - 3x4 90kg/198.4lb - 3x6 85kg/187.4lb Triceps pushdowns on cable machine - 5x16 83kg/183lb Incline chest press machine - 5x8 100kg/220.5lb of plates Getting real tired here, especially my triceps. I had to do the last three reps of the last set with a break. - 5x9 80kg/176.4lb of plates More than a month since I've been to my gym, but I didn't feel weak. Those home workouts and the bending of course help a lot. 6 Quote Link to comment Share on other sites More sharing options...
matek Posted October 11, 2023 Author Share Posted October 11, 2023 (edited) DU bending Doubles: suede + leather - JH Grade 8.8 bolt 5/16" x 7" (560lb batch) - 40.3 degrees, but this took like 35 mins today Multiple rewraps, breaks, swearing, etc. - 35CrMo-A 5/16" x 7" Single leathers - CRS 9/32" x 6.5" - CRS 5/16" x 6.5" These two were part of the warmup (before the bends in doubles). - CRS SQUARE 7mm x 7" - 3x C45 HEX 7mm x 6.5" These three were just barely over 40. - CRS 21/64" x 6.5" - CRS 5/16" x 6.5" Edit: btw I didn't do any reverse, because my left elbow is still healing (I did some heavy reps on the WD2 last week). Just inner elbow pain which is manageable for me, but I need one more week. Edited October 11, 2023 by matek 5 Quote Link to comment Share on other sites More sharing options...
matek Posted October 11, 2023 Author Share Posted October 11, 2023 I find this interesting so I thought I share it at least in my workout log. As we know wrist gains are very hard because it's about tendon thickness (not muscle), and that develops very slowly. This is what ~1.5 years of consistent, high-volume DU bending did to my wrist. I don't have a before picture but I definitely didn't have that small bump on the ulnar side before (it's not the bone), and my wrists are ~8mm thicker. I never had a thick wrist and I'll never will, but it's interesting. 5 Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted October 11, 2023 Share Posted October 11, 2023 NEVER SAY NEVER, KING!!! 1 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 12, 2023 Share Posted October 12, 2023 15 hours ago, matek said: I find this interesting so I thought I share it at least in my workout log. As we know wrist gains are very hard because it's about tendon thickness (not muscle), and that develops very slowly. This is what ~1.5 years of consistent, high-volume DU bending did to my wrist. I don't have a before picture but I definitely didn't have that small bump on the ulnar side before (it's not the bone), and my wrists are ~8mm thicker. I never had a thick wrist and I'll never will, but it's interesting. That is awesome. 8mm is no joke. 2 1 Quote Link to comment Share on other sites More sharing options...
matek Posted October 13, 2023 Author Share Posted October 13, 2023 Blobs RH - 5x2 weighted KWN40 (21.5kg/47.4lb) LH - 5x2 KWN40 (18.7kg/41.2lb) Grippers RH - 3x2 IM CoC#3 (unrated) MMS - 2x1 IM CoC#3 (unrated) MMS LH - 3x2 IM CoC#3 (unrated) 23mm choked - 2x1 IM CoC#3 (unrated) 23mm choked Plate curls Only RH because LH index finger hurts. I've no idea how I hurt it but I did a rep and it hurt (wrist felt solid though), so I just skipped LH plate curls. - 5x4 15kg plate (14.6kg/32.2lb - 32cm/12.6") Thumb work - 5x28 7.5kg/16.5lb thumb curls RH - 5x25 7.5kg/16.5lb thumb curls LH I had to merge two workouts with some compromises, but better than nothing. 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 13, 2023 Share Posted October 13, 2023 killer grip work 1 Quote Link to comment Share on other sites More sharing options...
matek Posted October 15, 2023 Author Share Posted October 15, 2023 (edited) London got me excited, so I tried the 1" pad DU bending - 2x CRS 9/32" x 7" - CRS 9/32" x 6.5" - CRS HEX 7mm x 7" - G8 bolt 1/4" x 6" (490lb batch) - DR 9/32" x 6" - 35CrMo-A 7mm x 6.7" - 35CrMo-A 7mm x 6" - DR 7.3mm ("L") x 7" Rest was only the wrapping time. None of these were particularly hard, but I got a blood blister at the last bend (I tore my skin on Wednesday and the skin is still thin there), so that's why I stopped. Edited October 15, 2023 by matek 4 Quote Link to comment Share on other sites More sharing options...
matek Posted October 17, 2023 Author Share Posted October 17, 2023 DU bending Singles - 1.35" - 2x CRS 21/64" x 6" - CRS SQUARE 7mm x 7" - CRS 21/64" x 6.5" Doubles - 1.75" - 2x C45 5/16" x 7" Both above 40 degrees, but the second took me more than 5 mins (and barely over 40). But it's ok, you pay dearly for every small break with this material. - 35CrMo-A 5/16" x 7" Singles - 1" - CRS 9/32" x 7" - CRS 9/32" x 6.5" - 2x CRS HEX 7mm x 7" - 2x 35CrMo-A 7mm x 7" - A4 stainless (304) bolt 5/16" x 7" Had to cut/arrange pads a little bit to have these diameter numbers, will try logging like this. Did some WD2 as well, but seems like my left elbow needs another week, so I can do reverse again. 4 Quote Link to comment Share on other sites More sharing options...
matek Posted October 21, 2023 Author Share Posted October 21, 2023 (edited) 2023/10/19 Blobs + neck - 7x2 weighted KWN40 blob (21.5kg/47.4lb) RH - 7x2 KWN40 blob (18.7kg/41.2lb) LH - 5x18 15kg/33lb neck curls 2023/10/20 1" pad DU bending - CRS 9/32" x 7" - 3x CRS 9/32" x 6.5" - 35CrMo-A 7mm x 7" - 35CrMo-A 7mm x 6" 2023/10/21 Push + thumb 20kg/44lb weighted pushups with pushup stands - 5x20 - 5x18 - 5x16 - 5x30 7.5kg/16.5lb thumb curls RH - 5x27 7.5kg/16.5lb thumb curls LH Edited October 21, 2023 by matek 4 Quote Link to comment Share on other sites More sharing options...
matek Posted October 22, 2023 Author Share Posted October 22, 2023 Grippers RH - 3x3 Standard Adjustable W, set to RGC 130, 20mm block set - 1x1 Standard Adjustable W, set to RGC 175, 21mm choked on top - 3x1 Standard Adjustable W, set to RGC ~168, 21mm choked on top, 2-sec hold on close - 2x2 Standard adjustable Ti filed, set to RGC 135, MMS, 4-sec hold on 2nd reps - 1x25 CPW x GG4, RGC 115, MMS LH - 2x1 Standard Fe, RGC 134, 1.5" GHP block set - 1x2 Standard Fe, RGC 134, MMS - 1x2 IM CoC #3, unrated, 21mm choked on top, 4-sec hold on 2nd rep - 2x3 IM CoC #3, unrated, 21mm choked on top - 1x2 IM CoC #3, unrated, 21mm choked on top - 2x1 IM CoC #3, unrated, 21mm choked on top, 4-sec hold on close - 1x20 CPW x GG4, RGC 115, MMS Plate curls RH 15kg plate (14.6kg/32.2lb - 32cm/12.6") - 7x4 LH 15kg plate (14.6kg/32.2lb - 32cm/12.6") - 7x3 (from the 5th set, the last reps were cheat reps) Neck curls - 3x14 20kg/44lb - 2x12 20kg/44lb - 2x10 20kg/44lb Thumb press with ISG replica Both hands - 5x30 set to (3-3) Wrist curls - 5x40 black band with rolling pin Reverse wrist curls - 5x35 black band with rolling pin 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 22, 2023 Share Posted October 22, 2023 Nice , the result of hard work looking good 1 Quote Link to comment Share on other sites More sharing options...
matek Posted October 23, 2023 Author Share Posted October 23, 2023 15 hours ago, John Knowlton said: Nice , the result of hard work looking good Thanks, John! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 23, 2023 Share Posted October 23, 2023 23 hours ago, matek said: Grippers RH - 3x3 Standard Adjustable W, set to RGC 130, 20mm block set - 1x1 Standard Adjustable W, set to RGC 175, 21mm choked on top - 3x1 Standard Adjustable W, set to RGC ~168, 21mm choked on top, 2-sec hold on close - 2x2 Standard adjustable Ti filed, set to RGC 135, MMS, 4-sec hold on 2nd reps - 1x25 CPW x GG4, RGC 115, MMS LH - 2x1 Standard Fe, RGC 134, 1.5" GHP block set - 1x2 Standard Fe, RGC 134, MMS - 1x2 IM CoC #3, unrated, 21mm choked on top, 4-sec hold on 2nd rep - 2x3 IM CoC #3, unrated, 21mm choked on top - 1x2 IM CoC #3, unrated, 21mm choked on top - 2x1 IM CoC #3, unrated, 21mm choked on top, 4-sec hold on close - 1x20 CPW x GG4, RGC 115, MMS Plate curls RH 15kg plate (14.6kg/32.2lb - 32cm/12.6") - 7x4 LH 15kg plate (14.6kg/32.2lb - 32cm/12.6") - 7x3 (from the 5th set, the last reps were cheat reps) Neck curls - 3x14 20kg/44lb - 2x12 20kg/44lb - 2x10 20kg/44lb Thumb press with ISG replica Both hands - 5x30 set to (3-3) Wrist curls - 5x40 black band with rolling pin Reverse wrist curls - 5x35 black band with rolling pin Some very strong work done right there. Forearms looking strong! Also awesome TShirt. JPS was a legend. 1 1 Quote Link to comment Share on other sites More sharing options...
matek Posted October 23, 2023 Author Share Posted October 23, 2023 1 hour ago, mcalpine1986 said: Some very strong work done right there. Forearms looking strong! Also awesome TShirt. JPS was a legend. Thank you! My wife (at that time girlfriend) got it for me when I was doing powerlifting. We didn't have much money at that time, so she got the pattern from the web and just ironed it to a t-shirt. It has a few holes from dip belt chains, but I value it a lot, so I try to spare it nowadays. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted October 23, 2023 Share Posted October 23, 2023 59 minutes ago, matek said: Thank you! My wife (at that time girlfriend) got it for me when I was doing powerlifting. We didn't have much money at that time, so she got the pattern from the web and just ironed it to a t-shirt. It has a few holes from dip belt chains, but I value it a lot, so I try to spare it nowadays. That’s awesome. Yup things like that you wanna keep for ever. 1 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 23, 2023 Share Posted October 23, 2023 1 hour ago, matek said: Thank you! My wife (at that time girlfriend) got it for me when I was doing powerlifting. We didn't have much money at that time, so she got the pattern from the web and just ironed it to a t-shirt. It has a few holes from dip belt chains, but I value it a lot, so I try to spare it nowadays. That is awesome. The holes just add character, I have a few workout tops that's have holes in it. It's all good man. JPS was awesome and love his phrase on your shirt, it's just a shame it was ironic with him dying whilst Deadlifting. 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted October 23, 2023 Share Posted October 23, 2023 2 hours ago, mcalpine1986 said: That is awesome. The holes just add character, I have a few workout tops that's have holes in it. It's all good man. JPS was awesome and love his phrase on your shirt, it's just a shame it was ironic with him dying whilst Deadlifting. I'm not joking when I say this. There is something to be said for dying while doing what you love. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 24, 2023 Share Posted October 24, 2023 12 hours ago, Blacksmith513 said: I'm not joking when I say this. There is something to be said for dying while doing what you love. That is true. He was sadly only 32 though, a congenital heart defect. That plus all the drugs he was on was a recipe for an early death. Here in England there was a famous stand up comedian and magician called Tommy copper, he collapsed and died on stage live on TV and in front of an audience. Everyone thought it was part of the act but it wasn't. Everyone always says that he died what he loved doing so not a bad way to go for him. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 24, 2023 Share Posted October 24, 2023 Not a bad way to go , ( doing what you love) 2 Quote Link to comment Share on other sites More sharing options...
matek Posted October 24, 2023 Author Share Posted October 24, 2023 @Blacksmith513 @mcalpine1986 Thanks guys! About JPS, I agree. He was too young... 2 Quote Link to comment Share on other sites More sharing options...
matek Posted October 24, 2023 Author Share Posted October 24, 2023 (edited) DU practice 1" singles - CRS 9/32" x 7" - 1 hit, 88 degrees - Grade 8 bolt 1/4" x 6" (490lb batch) - 1 hit, 61 degrees - DR SK95 7.3mm ("L") x 6.5" - 1 hit, 49 degrees - DR SK95 7.2mm x 7" - 1 hit, 74 degrees - Grade 5 bolt 1/4" x 6" (390lb batch) - 1 hit, 74 degrees - 35CrMo-A 7mm x 6.5" - 2 hits, 80 degrees - 35CrMo-A 7mm x 7" - 1 hit, 59 degrees Some of these bars were marked both at 4cm at 5cm, this is just because I mark at 4cm on autopilot, and then I remember "ah okay for these wraps I should mark it at 5cm". 1.7" doubles - Grade 8.8 "HDW" bolt 5/16" x 7" - 1 hit, 62 degrees (the video) This is the 8.8 cert training bolt from Horrido. Promising bend, but it's 10-15% easier than the cert bolt. This thin suede + thick leather combo seems to work better for me than double leathers. Leverage is somewhat decreased, but the suede just bites into the bolt/bar super well, so layers don't separate easily. Also, I'm trying to force myself to bend the bar infront of my chest, because all the 8.8 DU certs are from elite DO benders and this is how they do it. - C45 5/16" x 7" - 4 hits, 42 degrees Harder than the practice 8.8 bolt, for sure. 1.3" singles - CRS 5/16" x 7" - 1 hit, 74 degrees - CRS SQUARE 7mm x 7" - 1 hit, 58 degrees - 2x CRS 21/64" x 6" - 1 hit, 2 hits, 49 degrees, 58 degrees - CRS 21/64" x 6.5" - 1 hit, forgot to measure, around 70 degrees based on the pic Btw it's already a hard week at work and will just get worse. Another reason to push myself even more during workouts, come at me, hard week Edited October 24, 2023 by matek 7 Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted October 24, 2023 Share Posted October 24, 2023 27 minutes ago, matek said: DU practice 1" singles - CRS 9/32" x 7" - 1 hit, 88 degrees - Grade 8 bolt 1/4" x 6" (490lb batch) - 1 hit, 61 degrees - DR SK95 7.3mm ("L") x 6.5" - 1 hit, 49 degrees - DR SK95 7.2mm x 7" - 1 hit, 74 degrees - Grade 5 bolt 1/4" x 6" (390lb batch) - 1 hit, 74 degrees - 35CrMo-A 7mm x 6.5" - 2 hits, 80 degrees - 35CrMo-A 7mm x 7" - 1 hit, 59 degrees Some of these bars were marked both at 4cm at 5cm, this is just because I mark at 4cm on autopilot, and then I remember "ah okay for these wraps I should mark it at 5cm". 1.7" doubles - Grade 8.8 "HDW" bolt 5/16" x 7" - 1 hit, 62 degrees (the video) This is the 8.8 cert training bolt from Horrido. Promising bend, but it's 10-15% easier than the cert bolt. This thin suede + thick leather combo seems to work better for me than double leathers. Leverage is somewhat decreased, but the suede just bites into the bolt/bar super well, so layers don't separate easily. Also, I'm trying to force myself to bend the bar infront of my chest, because all the 8.8 DU certs are from elite DO benders and this is how they do it. - C45 5/16" x 7" - 4 hits, 42 degrees Harder than the practice 8.8 bolt, for sure. 1.3" singles - CRS 5/16" x 7" - 1 hit, 74 degrees - CRS SQUARE 7mm x 7" - 1 hit, 58 degrees - 2x CRS 21/64" x 6" - 1 hit, 2 hits, 49 degrees, 58 degrees - CRS 21/64" x 6.5" - 1 hit, forgot to measure, around 70 degrees based on the pic Btw it's already a hard week at work and will just get worse. Another reason to push myself even more during workouts, come at me, hard week Gargantuan strength in doubles. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted October 24, 2023 Author Share Posted October 24, 2023 6 minutes ago, Londonjoseph said: Gargantuan strength in doubles. Thanks London! I hope the 8.8 will fall within this year. 2 Quote Link to comment Share on other sites More sharing options...
matek Posted October 25, 2023 Author Share Posted October 25, 2023 (edited) Some Wrist Developer 2 and Reverse bending Left elbow still bothers me, so nothing hard. WD2 (IMPs) CROM spring - 1x12 Level 6 (1-1) - 1x8 Level 9 (2-2) - 1x2 Level 12 (3-3) Reverse 1" singles - 2x CRS 9/32" x 7" - 6x CRS 9/32" x 6.5 + Heslep bends: 2x Stainless 304 bolt 1/4" x 6" Edited October 25, 2023 by matek 4 Quote Link to comment Share on other sites More sharing options...
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