MeatPlow Posted August 25, 2004 Share Posted August 25, 2004 Hey guys for those who really work the sledge hard for increasing bending strength whats your workouts like? I bought a Roughneck 6lber just to start with and played with a bit last night. I felt like I was pretty weak with it. I kinked another grade 5 down really far but just couldn't finish it, my wrists were just bombed after thickbar c&p, well honestly I was smoked from fingertips to elbows. I really got to stop trying max bends on everyworkout or I am going to be injured. So Friday I am going to bend up to around 5-10 60ds and do my sledge workout. So any tips on a good workout with the sledge would be great. At the time I am just doing some front and levering. I am not sure I am doing the levering totally correct either. For the front stuff I just let the hammer hang to my side and with wrist only bring the head up until it is parallel to the floor, same with the rear work. Is this correct? Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted August 25, 2004 Share Posted August 25, 2004 Your form sounds good for front and rear levers. The other levers I do are side to side, overhead and rotations. For pics of side to side see here http://www.geocities.com/ltgodfrey/lever.html For pics of the rotation see here http://www.ironmind.com/ironcms/opencms/Ir.../griptip20.html I like triples for 3-5 sets with each exercise. When I am able to complete all the reps I increase the weight. I also do not advocate doing sledge and bending on the same day. If I'm focusing on upping my bending PR I bend twice a week and lever once. If I'm focusing on wrist strength I lever twice a week and bend once. Good luck! Quote Link to comment Share on other sites More sharing options...
MeatPlow Posted August 25, 2004 Author Share Posted August 25, 2004 Thanks alot. That gives me a few more to work with. I am going to try to work the sledge hard for the next few months on these exercises and try to just increase the volume of my hard but not max bends. I am not far from the 5 inch grade 5 bolts. I put some serious hurt on one last night but just couldn't finish it off. Thats so sad... Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted August 25, 2004 Share Posted August 25, 2004 I've found if I lay off bending completely for a month or two and just train sledge really hard that when I return to bending I'm setting huge PR's within a few workouts. Quote Link to comment Share on other sites More sharing options...
MeatPlow Posted August 25, 2004 Author Share Posted August 25, 2004 (edited) where does the weakness lie when one can't finish a hard bend? I would figure that a 300lbs+ bench presser like myself could surely knock a grade 5 out after a huge kink has been made but it just did not happen. Maybe I really haven't learned to transfer the power to the wrist as many say and I truly don't understand. Edited August 25, 2004 by MeatPlow Quote Link to comment Share on other sites More sharing options...
SqeezeMasterFlash Posted August 25, 2004 Share Posted August 25, 2004 I don't bench, but I found my crushdown strength really went up when I started training with stones and doing chest closes with my heavier grippers. Quote Link to comment Share on other sites More sharing options...
OldGuy Posted August 25, 2004 Share Posted August 25, 2004 Jeff you are doing great! Few have gotten as far as you have so soon. Quote Link to comment Share on other sites More sharing options...
MeatPlow Posted August 25, 2004 Author Share Posted August 25, 2004 Thanks John. I hope I have got what it takes, and remain injury free, to get the IM Red levels. I am not so worried about certifying, (but will if I have the ability and opportunity) but more so for my own satisfaction. You know just as long as you guys know and see I can do it thats enough for me. Quote Link to comment Share on other sites More sharing options...
JustinH Posted August 30, 2004 Share Posted August 30, 2004 I've found if I lay off bending completely for a month or two and just train sledge really hard that when I return to bending I'm setting huge PR's within a few workouts. That's something that I plan on doing. Quote Link to comment Share on other sites More sharing options...
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