Grippers, Wrist Work, Deads and Some Shoulder Work

November 30, 2011
Before Lunch

1) TS Gripper Program
IM 2 x 3, 3, 3, 3, 3

Wrist Strengthener
2a) 10# Wrist Curl T x 15, 15, 15
2b) 10# Wrist Curl P x 15, 15, 15

3a) 12.5# Hammer Curl T x 10, 10
3b) 12.5# Hammer Curl P x 10, 10

Before Supper

1) Deadlift - CV
225 x 2
315 x 2
405 x 1
455 x 1
505 x 1, F, F FAAAKK!!!
495 x 1, 1, 1, 1, 1, 1
505 x 1
515 x 1 49:00

2) Seated BTN Presses
45 x 5
135 x 5, 5, 5 4:40

Started the Tim Struse gripper program today. Focusing on the snap is not something I've been doing for a long time but it's what made me progress with KTA I'm sure to get the #3 to start with. Focusing on very fast, intense reps set an inch or better out.

I don't know what the hell happened with those 2 misses with the pulls. My mind wasn't there or something. I really need to get away from any reps with these for a bit and keep working fairly heavy singles to get my CNS all fired up again. Starting with my 3rd rep at 495 I began getting all of my air in at the top and working on setting up fast with that belly full. I don't typically and I really noticed the difference in power when I had it in me from the top vs getting loaded up after I gripped.

Did the shoulder presses just to get some light work in and stretch my shoulders a bit. They're not to flexible after not squatting with an Oly bar for quite a while now.

No style of bending tested well today so I left that aspect be. I did some L blob pinches and holds as well but wasn't recording reps, time, etc.

2-3/8" DB, Bench Press and Bending Fail

November 28, 2011 - 3:00 Coffee

1) 2-3/8" DB Deads
112 x 5/5, 5/5, 5/5
117 x 4/3, 1/1 10:00?

November 28, 2011 - Before Supper

1) Bench Press - Hands touching smooth
135 x 5
185 x 3
245 x 3
265 x 3
275 x 3, 3, 3 28:00

2) Face Pulls
MM x 25, 25, 20 3:40

3) DU in Singles
Couldn't do nothing. Wrists need some healing.

SSB Squats and Bending

November 28, 2011 - Lunch
SSB Squats and Bending


1) SSB Squat
65 x 5
245 x 2
345 x 3, 3, 3, 3, 3 20:00
Really working on exploding all of the way through and jumping at the top. All sets were just past parallel except for the last work set which I took rock bottom just to make sure I wasn't cheating myself with the others.


2) Reverse in singles attempt
FBBC 5" x 1/4" sq CRS - Went on the flat and pissed me right off


3) DU in doubles - doesn't do anything for me.

Wrist Strengthener

November 27, 2011
Wrist Strengthener
Wrist Strengthener - 10#
1a) Wrist Curls T x 15, 15, 15
1b) Wrist Curls P x 15, 15, 10 10:00?
2a) Hammer Curls T x 15, 15, 15
2b) Hammer Curls P x 15, 15, 15
Did a few hits DU with IMP's, 7" x 9/32" 0-1. My wrists were just feeling to beat up to do anything to effective.

Squatting 365. Pretty deep reps.....BULLSHIT!

405 Squat - Don't be this Guy

TARPS!!! and Reverse in IMP's

November 25, 2011
TARPS!!! and Reverse in IMP's

Lunchtime I did a tutorial video on how I do my reverse bending.


Before Supper

1) Shrugs
225 x 3
315 x 3
405 x 3
455 x 3, 3, 3, 3, 3
495 x 3, 3
545 x 3, 3
585 x 3 28:00

2) Lockouts - Pin 7 - 4" Travel
655 x 5
725 x 3
795 x 1 8:50

3) Reverse - IMP's
6" x 1/4" gr8 - 40' A few hits

Sure liked all of that top end work tonight. I think I'm going to feel it tomorrow hahaha!

Reverse Bending Tutorial

Pulls, Grippers and DU Bending

November 24, 2011 - Noon
Deadlifting

1) Deadlift - Conventional
135 x 2
225 x 2
315 x 2
405 x 1
*475 x 2, 2, 1, 1, 1 13:30

Before Supper

1) Gripper - 3/4" Block
IM 2.5 x 7/3, 7/2, 4/2, 5/2, 4/1 11:00

2) 2HP 54mm Euro
108 x 1
128 x 3
148 x 3
158 x 2 5:40 Sucking so I stopped

3) DU in 1" Singles
7" x 7mm 0-1 DR x 1h 62'
7" x 9/32" 0-1 DR x 1h 20' (slipped), 2h 68'
6" x 1/4" FBBC CRS x 2h 45'

Movie Heroes

The Muppets: Saw Trailer

Bench Press and DU Bending

November 22, 2011 - Before Supper
Bench and DU Bending

1) Bench Press - Hands touching smooth
135 x 5
185 x 3
245 x 3
255 x 3
265 x 3
275 x 3, 2, 2
205 x 8 39:30

2) DU Bending - 1" Single Suede
7" - 7mm 0-1 DR x 1h 40', 2h 62'
7" - 9/32" 0-1 DR x 1h 30', 2h 45', 3h 67'
7" - L 0-1 DR x 1h 5', 2h 12', 3h 16'
6" - 1/4" gr8 Triangle Bolt x 2h 56'

Lunchtime of SQWATS!

November 22, 2011 - Noon
SSB Squats

1) SSB Squats - Narrow Stance
65 x 5
245 x 3
335 x 3, 3, 3, 3, 3
275 x 10 21:30

Felt good. Losing gas not strength on the last set. It'll come. I'm also really working on exploding through each rep, not trying to maintain a constant speed any more. Once I break parallel or 20 or so degrees I just kept going faster. The bar and I were getting some air at the top of each rep. From what I've been reading I think this will very significantly help with my power generation.

Some office Thickbar and Forearms

November 21, 2011 - Morning

Wrist Strengthener - 10#
1a) Wrist Curl - Thumb Side x 15/10, 15/12, 10/10
1b) Wrist Curl - Pinkie Side x 10/10, 10/10, 10/10

2a) Hammer Curl - Thumb Side x 15/15, 15/15, 10/10
2b) Hammer Curl - Pinkie Side x 15/15, 15/15, 10/10 10:00

3) 2-3/8" DB Deads
107 x 4/4, 3/2, 3/2, 3/2, 5/2
112 x 3/2
117 x 1/f 11:30 (?)

Thickbar, Bradford's, 2HP, DU and Wrist Thingy

November 18, 2011 - Morning
2-3/8" DB Pulls

1) 2-3/8" DB Pulls
107 x 3/3, 6/6, 3/3 10:00(?)


Before Supper

1) Seated Bradford Press
45 x 10
95 x 10
135 x 5, 5, 5 9:00
Nice delt pump

2) IM 3.5 Choked
Not close enough. Feeling the thickbar work from the last couple of days.

3) 54mm Euro 2HP
108 x 1
128 x 3
148 x 3
158 x 3
168 x 2, 1, 1
163 x 2+f, 3, 2, 3, 2, 3, 3 28:15
Added my weight wrong. I wanted to stop and rep at 163 and added 5# plates instead of 2.5#ers by accident.

4) DU in 1" Singles
IM red iso's/hits x 2

5) Wrist Thingy - Each Way
70 x 15, 15 7:00

2-3/8 Adjustable Dumbbell

I'm going to start keeping this in my office as well. I figure getting a few picks in daily should help my thickbar and pinch a bunch.

500# Black Gr8 - OF Marking

Deads, GM's and Bending

November 17, 2011 - Before Supper
Deads, GM's and Bending

1) Deadlift - Froggy
135 x 2
225x 2
315 x 1
405 x 1
*475 x 2, 1+F, 1, 1, 1, F 19:00
Tried the belt on the first 2 work sets and that friggin' thing just gets in my way. Took it off after failing on my second double.

2) SSB GM's - Feet Together
65 x 5
155 x 5
205 x 5, 5, 5 10:00

3) Face Pulls - Band
MM x 25, 20, 20

4) Reverse - 1" Singles
520# x 6" - 35' 2 hits. I've got to leave the reverse alone for a bit and heal my hand up. It just hurts to stinking much to hit the steel. At least my elbow, bicep, etc. felt good and I'm not having to slam ibu now.

5) DU - 1" Singles
Hit some bars I had wobbled.
375# x 7" - 69' 3h
375# x 7" - 80' 1h
390# x 7" - Don't know. Didn't measure it.

My Wrist Strengthener Thingy

The Weider Museum Documentary - The Stark Center

Interesting article in regards to the opening of the Joe and Betty Weider Centre at the Stark Museum.
the-weider-museum-documentary

Working the wrists at work

It's not what you're thinking you sick sons a bitches! Lol!
Brought my offset wrist handle thing into my office and was doing some sets in between completing pages on a company survey. The implement is basically a 2" OD handle about 6" long with a 1" pin for plates set at 90' from the one end. I use Ivanko spring collars to keep the weight out towards the end.
With this device you have to keep a good crush grip to keep the bugger from spinning plus it tries to torque the wrist a lot by being offset.
I'm going to keep it in my office and hopefully get lots of workouts in.
November 17, 2011 - This Morning
Offset Wrist Bar
10# Set out to the end
1a) Wrist Curls - Weight Thumb Side
15, 15, 15
1b) Wrist Curls - Weight Pinkie Side
15, 15, 15
2a) Hammer Curls - Weight Pinkie Side
10, 10, 10
2b) Hammer Curls - Weight Thumb Side
10, 10, 10
MEGA PUMP!!!

Electric Six - "Danger! High Voltage" (Hi Res)

DU Bending and Wrench Attempts

November 16, 2011 - After Supper

I also bought a set of crescent wrenches (6", 8" and 10"). Tried the 6" first. I can't figure out how to create a fulcrum point to get that stinking things started and had the same problem with the 8". Gave up until I learn some more.

Did some DU bending work next. Warmed up with 4 IM blues in IM pads then got some movement on a couple of iso bars with my 1" wraps.

Bench, rows and stuff

November 16, 2011 - Noonish
Bench, rows and stuff

1a) Bench Press - Touching smooth
135 x 5
185 x 5
225 x 9, 5, 4 9:50

1b) DB Rows
112e x 15, 15 6:30

2) Tricep Band Pressdowns
MM x 20, 15, 10 3:15

3) DU IM Pads
IM Blue - Easy

First bench workout since Oct 5. Felt okay but my left elbow is pretty niggled. I think I would've been a lot more productive if I wasn't doing a super set. I think I'll stop these.

Did the one blue DU just for the hell of it before coming back upstairs to work. Greasing the groove I suppose.

18" Rack Pulls, Curls and IM Pad Bending

November 14, 2011 - Before Supper
18" Rack Pulls, Curls and IM Pad Bending

1) 18" Rack Pulls
405 x 2
455 x 2
505 x 2
525 x 2 Straps
545 x 2
565 x 2
585 x 1
605 x - Halfway, couldn't lock out
595 x 1 Easy peasy 33:30

2) Alt DB Curls w/Stiff Grip4orce
30e x 12, 8, 6 2:40

3) Reverse - IM Pads
6" gr8 x 10' in 3h - Just hurts way to much with my bruised up knuckle on my lead hand. I think I can get this if I wasn't all banged up.

4) DU - IM Pads
3 Blues all about 80-90' - These felt very easy. I think it's quite possible my strength with these pads is about the same as with my 1" wraps for DU bending.

Squat, Grippers and DU Attempt

November 14, 2011 - Noonish Workout
Squat, Grippers and DU Attempt

1) SSB Squat - Oly Shoes
245 x 2
335 x 2
345 x 2
355 x 2
365 x 2
375 x 1 17:00 I think I feel quite a bit better and stronger wearing my NB Minimus shoes. Interesting.

In between sets I did a few MMS closes on a 150# #3 and some choked (20mm) attempts on my 3.5 that were all really close. One or two more choker workouts I'll be closing it consistently. My left arm is still niggled so I only did a couple of reps with the 2.5.

Attempted a DU (390# x 7") after that but didn't get anywhere. I really need to warm-up for DU and that's a major difference for me from DO and reverse which I can hit PR bars cold effectively. DU I have to start at 60d's to gr5's and so on to get my groove and specific strength for it.

I'm also going to try and hit workouts at noon and after work to up my volume. It'll eat up less time I have to share with Gail when she's off work as well so that's a bonus  :D

345# x 7" 0-1 Drillrod DU in 1" Wraps Video

V2, Euro Pinch and Reverse

November 9, 2011
Reverse Bend

Reverse in 1" Singles
FBBC 5" x 1/4" Square CRS - 2h 36'


November 10, 2011
V2, Euro Pinch and Reverse

1) V2 Gripper w/Black Spring, 20mm Block
L9 x 5/5
L12 x 4/-, 4/- 7:00 Left elbow feeling to tweaky

2) 54mm Euro Pinch
108 x 6
128 x 6
148 x 3
158 x 3, 3
163 x 3
168 x 2
173 x 1
178 x 1
183 x - hop
178 x halfway 30:00 Made my left hand feel better but my left elbow still bad.

And here's where I got stupid. Especially with my elbow bugging me for the whole workout.
3) Reverse - Singles
FBBC 5" x 1/4" Square CRS - 4h 26'

4a) Band Pressdowns
MM x 30

4b) Band Hammer Curls
MM x 50

I can barely move my left arm now. Iced it and took 800mg of ibu and it'll get some more help later. Stupid! Stupid!

FBBC 5" x 1/4" Square Reverse to 36' Video

FBBC 5" x 1/4" Square Reverse to 36'

Well I'll get it next time. I run out of room for my hand's so I'll have to remember Jedd's thumb grab technique. I only gave it 2 hits as well and may have gotten it if I'd given it a 3rd.

My new Vulcan V2 gripper

I can't wait to give it a good test later :D

FBBC 6.5" x 1/4" Square DU Cert Submission

FBBC 7" x 1/4" Square DU Cert Submission

Squats and FBBC DU Bending Submissions

November 7, 2011
Squats and FBBC DU Bending Submissions

1) SSB Squat
65 x 5
155 x 2
245 x 2
325 x 3, 3, 3, 3, 3

2) DU in 1" Singles
7" x 7mm - 72'
7" x 1/4" FBBC Square - Done and Crushed.
6.5" x 1/4" FBBC Square - Done and Crushed

This is the first stock I've crushed in ages  :D

Coming Soon From Diesel Crew - BRACED BENDING

Grippers and Bending

November 6, 2011
Grippers and Bending

1) TSG Grippers - 3/4" Block
IM 2.5 x 8/3, 6/1, 5/1, 6/2, 4/1 11:19
Going to take a few sessions to get my left back up. I could still feel it a bit in my left bicep/elbow.

2) 2HP 54mm Euro
108 x 3
158 x 1 Just didn't feel right so I stopped.

3) DU Singles
17/64" x 7" 0-1 1h to 109'
9/32" x 7" 2h to 15'
Got about double the movement this time on the 9/32". I shot a video if anyone's interested in watching me just about pass out lol. I don't know what it is with this style but I sure get wobbly after the hits.

4) WD Orange
L1 x 5/5
L4 x 4/4
L7 x 1/1
Just getting the feel of this again. Elbow feeling like a turd again holding me back.

5a) Band Hammer Curls
MM x 50, 20, 20

5b) Band Pressdowns
MM x 25, 15, 15

New Kicks - New Balance Minimus

450# x 7" x 8mm 0-1 DR Reversed to 25'

18" Rack Pulls and Bending

November 4, 2011
18" Rack Pulls and Bending

1) 18" Rack Pulls - No wraps, belt, etc. I don't usually mention this but I don't use nothing unless specified
405 x 2
455 x 2
505 x 3, 3, 3, 3, 3 14:25

2) Reverse in Singles
450# x 7" x 8mm - 3h 25'

3) DU in Singles
60d - 92', 93'
gr8 - Wobble
375# x 7" - 8'

I think the reverse taxed me to much for decent DU and I was still fatigued/sore a bit from the DU's a couple of days prior. Not an excuse. Just couldn't do it tonight.

November 4 - Pic for Weight Loss Goal

Well here's my first picture. I should've took it on Tuesday when we started. I'll probably take a picture every week or so to log my progress.

Weight Loss Challenge

Another gripster and bending buddy of mine down in Arizona have decided to have ourselves a little weight loss race. I started at 266# and Zac at 267# on November 2, 2011. The race will be to hit 245# by March 1, 2012 but we're both trying to surpass that.

Winner gets bragging rights plus a half sack of beer of their choice, no cost limits :D

I was pleasantly surprised I was at 263# last night and woke up to (empty stomach) 259.8#. I just ate a pizza and came back in at 263#. My drop is coming buddy :D

My Thoughts on Bending

This is what it's about. That point where you have to tell yourself this freaking thing IS bending. Like many lifters one of the things that keeps a guy doing this stuff in the basement is the PR or PB (personal record or personal best). I love being able to do something that in absolutely no other time in my life have I been able to up until that exact moment. The thing with steel is there are half bent and wobbled peices laying around taunting you of your failure. You couldn't do it then. You know you gave it everything you had; all the energy, the pain and still it wouldn't succumb to you.

A guy works some more, steels the will then one day it flattens and twists so easily you're amazed that it ever put up a fight. Plus you get a nice little memento.

Steel bending is all about mementos and PR's. Life is about PR's. Get better every day folks and have fun :D

Finger Pump!

DU Bending

Nov 2, 2011
DU Bending

Well I'm finally taking the time to start to learn how to DU bend and it seems like something's clicking. One thing that's for certain is that this style of bend almost makes me black out after every big hit  :?

DU in 1" Singles
60d x 1, 1, 1
gr5 x 1h - 35'
gr5 x 1h - 68'
gr8 x 2 iso's. Got a wobble. I could feel it was wanting to go
gr5 x 1h - 83'
FBBC 7" x 1/4" CRS Square 1h - 84'

FBBC 7" x 1/4" Square Double Underhand Cert Submission

A little grip and a lotta 2HP

Nov 1, 2011
A little grip and a lotta 2HP

1) TSG w/ 3/4" Block Set
IM 2.5 x 4, 7, 5, 2 Right hand only. Left elbow is feeling gimpy.

2) Saxon Bar Deads
155 x 6, 5, 6, 5, 5, 4, 5, 5, 5, 6, 5

3) DU Bending - 1" Singles
60d x 1 Murdered - 90'
gr5 x 6" - Wobble and a whole bunch of iso's

I probably could've done substantially more reps per set with the Saxon bar if I didn't do the wrist curls the day before. About halfway through my fingertip texture was wore off and wouldn't take chalk as it usually happens during pinch workouts. I tried something new tonight by immediately chalking my hands when finished a set and holding my hands in a fist until the next set. I think that this really helped in a couple of ways; it keeps my hands nice and warm plus it allows for the hands to perspire just a bit allowing the chalk to adhere better, especially on the fingertips. I'd rub my hands and slap off any excess immediately before my next set.

I had a 59% improvement from the last time I touched the Saxon bar and it's been better than 2 weeks since I used the Euro but only pulled a couple of crappy reps on it at the time.