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Buccos1
08-02-2012, 02:56 PM
It's been awhile since I've been on here, but I remember learning a TON from people here when I started competing in powerlifting (back in 2007). I'm hoping to document some of my training to possibly inspire others and push myself beyond my limits.

Some background info:

38 years old
5'9" 195lbs.
Feds: WNPF, WABDL, ADAU


At the start of the year in 2011, I weighed 235. My blood pressure was up and I felt sluggish at times, so I decided to start cutting some weight, slowly. I got down to 220 in summer, 2011, and did my first meet as a 220er in some time. By the end of 2011, I was at 205. I tried a bench-only meet for ADAU in early '12 at 198, but just missed (199.5). This was the first time I tried to cut for a meet, and it ended up being a great learning experience! Throughout the first part of 2012, I dropped about a pound a month, hitting the scales today at around 195.

My total has never been anything special, but I have always tried to push myself beyond my limits. I've had some serious injuries I've worked around, with both knees, wrist, and back. I compete mainly single-ply, but have always trained alone, and have loose gear, as I've always had to get it on myself. My meet totals for 242 were in the 1400-1450 range; at 220, they were 1400-1425; and at my most recent meet (198), competing with two injuries, it was 1350. (If I would have gotten my third deadlift of 550, it would have been 1400.)

I recently started training with some guys at Ryan Cellis' place for bench, and actually had on a tight shirt for the first time since I can remember. I got 405 x 1 to a one-board, so I'm hoping to build on that.

One of my "hobbies" :rolleyes: is steel bending, and this doesn't always let me put 100% into my lifting. For instance, I had a case of moderate tennis elbow the past few months, and had trouble even bringing down the bar with 135 on bench. I wouldn't say the two pursuits are mutually exclusive, but I've let a lot on the table with each. Some of the things I've been involved with, with some degree of success have been short-steel bending, horseshoes, and mid/long-bar bending. I competed in the 2012 U.S. Steelbending Championships earlier this summer, which was my first competition. It was a blast, and well-worth all of the training that went into it!

I will try to keep this updated with my lifting and grip-work, as well as include some videos for hopes of getting some insight into technique I might be missing. My mid-term goal is to total 1500 at 198; I've come close to this in training, but have not been able to put it all together in one meet.

Buccos1
08-02-2012, 04:21 PM
Thur (8/2)

Seated Press
(1x5) 95
(1x5) 135
(1x5) 155
(1x2) 170

Shrugs
(1x12) 135
(1x10) 225
(1x10) 315
(1x8) 385
(1x8) 405

IM Hub
(1x1) 35
(1x1) 40
(1x1) 45
(1x0) 47.5

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail
1/4 x 6" Grade 8


***Some of the terminology for the steelbending:***

DO - double overhand style
DU - double underhand style
IMPs - Ironmind bending wraps
Grade 2/5/8 bolts

O1 DR - Oil hardened drill rod -- usually calibrated
HRS - hot rolled steel (braced bending)
CRS - cold rolled steel (unbraced bending)


I've just been getting back into things with the unbraced bending, after laying off for awhile with elbow, shoulder, and forearm problems. Probally about 80% back to where I was before. I haven't done seated presses with consistency in months, and they felt heavy. I know I need to get better with my bench accessory work, if I'm to keep bringing up my numbers.

Some of the braced bending I've done over the past two years has really helped my squat and deadlift improve. (Braced bending is steel bars or horseshoes where you can use any part of your body to complete the bend except your feet; the bar/shoe cannot touch the floor either.) It's an unbeilevable core workout, and will hit muscles you've probally never felt before!

Buccos1
08-04-2012, 12:06 PM
Sat (8/4)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 275
(1x2) 335
(1x2) 425
(1x1) 475
(1x1) 525


DU - BBW
Yellow Nail
1/4 x 7" Grade 5
N x 7 (445lbs.) - 10 deg.
I x 6" (450lbs.) - 30 deg.

IM Hub
(1x1) 35
(1x1) 40
(1x1) 42.5
(1x0) 45 - broke ground

I just got new Titan Boss briefs. They were the recommended size for me, but are still loose. (You can see in the video that there is some hip room and a lot in the torso.) I normally don't squat with the wraps I have on here (Inzer 2m Redline), but have been having trouble walking the weight back by myself when doing anything over 525, due to losing feeling in my legs. So with these wraps, it was a lot better/easier getting back, but I got almost nothing in carryover from them. I didn't know until it was too late that the weights on the right side were out further, causing me to tilt some.

One of my big goals in bending this year is to bend the 445lb. bar DU with single wraps. I hit 10 degree today, which is improvement. At this point, my left wrist felt like it was going to snap, so I left it there after taking three hits. (To officially bend a bar double underhand, it has to be bent to 40 degrees. Double overhand bends must have the edges of the bar less than 2.")

I weighed my Ironmind Hub and my previous estimates were off by 2lbs. So I made those adjustments.

525 x 1


http://www.youtube.com/watch?v=o4Wx_qJ-qrI

Buccos1
08-05-2012, 03:48 PM
Sun (8/5)

Bench Press-Rage-X
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 245
(1x2) 275
(1x1) 335 - 3 board
(1x1) 365 - 2 board
(1x1) 385 - 1 board
(1x1) 405


I hit 405 today for a full-rep, which is definitely a bodyweight PR, as I've only done this twice before: both times weighing over 225. The rep was far from perfect, but I know what I need to work on. (My forearm is still a little messed up, and I was coming down a little on the left on the press up.) If I can get my bench dialed in, I have a definite shot at a 1500 total at about 195 bodyweight, which has been my goal.

If any bench guys watch the video and see anything that stands out, I'd love to get some input to work on. (This was my second workout in the shirt. Most of my previous experience has been with a 1- or 2-sized too-big F6, so I'm still getting used to a moderate-tight shirt. It's a 48 and tight on me, but still probally a size too big.)


http://www.youtube.com/watch?v=wJMkxz9oCdI

Buccos1
08-06-2012, 05:21 PM
Mon (8/6)

DO - IMPs
Yellow Nail
1/4 x 5.5" Grade 5
Golden Bastard

IM Hub
(1x1) 32.5
(1x1) 35
(1x1) 40
(1x1) 42.5
(1x1) 45

Horseshoe
SCF LR2

Grippers
(1x3) #1
(1x3) #1.5
(1x3) #2
(1x0) #2.5 - 4-5mm
(1x10) #1.5

Cardio -- 30 minutes


The FBBC Golden Bastard is a piece of 3/8 x 7" diameter brass. It is very springy and particuarly difficult from 90 deg. until the final 2 inches. I haven't bent one of these in a long time and wasn't sure what to expect. (I've lost some explosiveness since the injury, and am slowly climbing back.) The main reason I tried this was to give myself an idea of where I was at.

The 45lbs. on the hub was a PR. (I overestimated the weight by 2.5lbs. before, so this was a full-lockout PR.) I have not spent much time on working my pinch grip and only a handful of dedicated IM Hub workouts, so I am hopefull I will hit and surpass 50lbs. on this lift within the next few months.

Normally, when I bend horseshoes, I wear jeans. But today, right before starting cardio, I decided to bend the Lite Rim 2 shoe. Instead of getting changed for one bend, I kept the mesh shorts on, which made this bend more challenging then it had to be. (It was tough on the sweep to stabilize the shoe to get good hits into it.) But, I need to put more work in on the shoes if I'm to hit my goal shoe: the Diamond Special #5.


http://www.youtube.com/watch?v=xDk3bfnCsdQ


http://www.youtube.com/watch?v=K-_GMAPcdZI


http://www.youtube.com/watch?v=dc1Buh8Clvw

Buccos1
08-08-2012, 07:57 AM
Tue (8/7)

Barbell Rows
(1x8) 135
(2x8) 205

Rolling Thunder
(1x1) 97.5
(1x1) 107.5
(1x1) 117.5
(1x1) 123.5
(1x1) 128.5
(1x1) 133.5 - few inches

DU - IMPs
1/4 x 6" Grade 2
1/4 x 7" Grade 5

DU - BBW
Red Nail - 10 deg.
1/4 x 7" Grade 8

Pull ups
(2x8)


Today was the first day in a very long time that I've done either rows or pullups. I know I need to work in some additional movements if I am going to take down that 600 DL or 1500 total. My problem in the past has always been working around injuries from the steel bending or horseshoes. But, I feel pretty healthy now, so I need to step things up!

My Rolling Thunder numbers have always been weak compared to all of my other grip work. The RT is a lot more hand-size dependent than some of the other stuff too, and more difficult to overcome small/normal size hands. But, I am hoping that more thumb work on the Hub will put me on the road to take down 150 on the RT by the end-of-the-year!

Buccos1
08-08-2012, 03:40 PM
Wed (8/8)

Deadlifts - loose suit
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 455
(1x1) 500

Grippers
(1x5) #1
(1x3) #1.5
(1x3) #2
(1x0) #2.5 - 4mm
(1x10) #1.5

Buccos1
08-09-2012, 05:13 PM
Thur (8/9)

DO - IMPs
Yellow Nail
1/4 x 7" Grade 8
S9 Ninja Nail - 10 degree
Red Nail

IM Hub
(1x1) 32.5
(1x1) 37.5
(1x1) 40
(1x1) 42.5
(1x1) 45
(1x1) 47.5 - ended up dropping at lockout

Rolling Thunder
(1x1) 97.5
(1x1) 107.5
(1x1) 117.5
(1x1) 122.5
(1x0) 132.5

Horseshoes
SCF Lite Plain #3 - 165 deg.
SCF Lite Rim #3


I am just getting back into horseshoes a little more, now that I am close to 100% (until the next bending-related injury! LOL). I've bent the Lite Plain #3 several times in the past, and have always had more trouble on the kink, than the sweep or crush. Today, I opened the shoe up well (kink), got through the sweep (mid-range) and got stopped on the crush (last 20-30 degrees). The crush is the one area I notice a big difference on the shoes, when comparing my bending technique at 235 and now at 195. I can't use my torso as much and have to rely more on posting the shoe and quick hits.

There is a new steel bar called the Ninja Nail, put out by a company called Manus. I just got some of these in and was eager to try them. The S9 is 9mm x 7" and pretty tough! I have a new goal bar to take down in singles now.

Buccos1
08-10-2012, 06:27 PM
Fri (8/10)

Squats - briefs
(1x5) 135
(1x3) 225
(1x1) 315
(1x1) 405
(1x1) 475
(1x1) 525
(1x1) 550 http://www.youtube.com/watch?v=WWtitaMIuBo


I didn't plan on going for 550 today, but after taking a solid 525, I just figured "Why not?" The last attempt at 550 had me buried in the hole and climbing out from under. I know this wasn't deep enough, but it felt pretty solid, and more importantly, I was able to walk it back in with out too much trouble. The last few attempts of 530+ have been shaky on the walk-back. I also started to wrap my knees differently--from top-down--which seems to be working well (as opposed to bottom-up). Taking this weight today is just one more step closer to 600!

Sirtificate
08-11-2012, 05:36 PM
Nice deads and squats dude. Good luck on that 600 goal. I'll be checking in to see your progress, i'm sure you'll get it.

Buccos1
08-12-2012, 06:08 AM
Nice deads and squats dude. Good luck on that 600 goal. I'll be checking in to see your progress, i'm sure you'll get it.
Thanks for checking it out! I'm hoping to get some sessions out of the monolift prior to my November meet. This would also let me get a little wider stance, because I'm somewhat limited in my rack with the foot placement.

Buccos1
08-12-2012, 03:31 PM
Sun (8/12)

Bench Press - RX
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 245
(1x1) 295
(1x3) 325 - 2 board
(1x1) 375 - 1 board
(1x0) 410


Grippers
(1x3) #1
(1x3) #1.5
(1x3) #2
(1x4) RB210N


I took a shot at 410 today on bench. It was quick off the chest and to about mid-way, then I got out of my groove a little and stalled just past the mid-way point. My shirt is already loosened up a good bit from only 3 sessions in it. (size 48 single-ply Rage-X -- BW: 196) It went on pretty quick. Maybe I should try a size 46?

t11t27
08-12-2012, 03:39 PM
Cool log. especially with the horshoe bending. and i see you like that thrash. warbringer is awesome!

Buccos1
08-13-2012, 07:30 AM
Thanks man! Yeah, Warbringer is pretty sick! I'm currently training for the Diamond Special #5, which is a pretty tough shoe. I bent it several months ago to about 100 degrees with thick leather wraps (more than the allowable 1.25" diameter for certification). I will kill it... just a matter of time!:D

Buccos1
08-13-2012, 06:01 PM
Mon (8/13)

DO - IMPs
1/4 x 6" Grade 2
Yellow Nail
1/4 x 7" Grade 8
Red Nail

Horseshoes
Diamond Special #5 - no movement
SCF Lite Rim #3


Iromind Hub
(1x1) 35
(1x1) 37.5
(1x1) 40
(1x1) 45
(1X0) 50 - jump off floor


I almost hit a big PR on the IM Hub today! I think in a week-or-two, 50lbs. is going up. I don't know what to say about the Rolling Thunder. It seems like the more work I put in, the weaker I get on it.

I didn't expect much from the DS5 today, but I couldn't get ANY movement on the kink. I put so much into "isos" that the LR3 was a tough go afterwards. The DS5 just about dislocated my wrist and shoulder today. :bash:

Buccos1
08-14-2012, 03:54 PM
Tue (8/14)

Seated Press
(1x8) 95
(1x5) 135
(1x5) 155

Shrugs
(1x10) 135
(1x8) 225
(1x8) 315
(1x8) 405
(1x5) 455


DU - BBW
1/4 x 6" Grade 2
Yellow Nail
1/4 x 7" Grade 8
19/64 x 7" O1 (400lbs.) - 40 deg.

Mid-bar
5/8 x 24 7/8"


Cardio -- 30 minutes


I've never used straps for shrugs, but have some on order. With 455, I'm approaching the most I can hold onto for reps. So if I'm going to be going past 500, I know I need to get used to using straps.

The mid-bar today was a steel bar bend (5/8" diameter). My best-ever at this was just under 22." At the U.S. Steel Bending Championships back in June, I logged the best bend of the competition, regardless of weight class, of 22 7/8." (The next-best competitor had a 23" bend.) I normally don't train this year-round, because it takes so much out of you, and kills your central nervous system. It also leaves bruises all-over, especially on your legs. But, as with today's attempt, I try to stay around a baseline of 24-25" by taking down one-bar-per-month (unless training for a contest), just to keep me involved.

Buccos1
08-16-2012, 09:49 AM
Wed (8/15)

Grippers
(2x3) #1
(1x3) #1.5
(1x2) #2
(1x1) #2


Today, I used my alternate #2 gripper, which is noticeably tougher than the one I usually use in sessions. Got two shaky reps with it, and then tried a set a few minutes afterwards and could only get one. Crushing grip didn't feel too great today, so I did an abbreviated workout.

Buccos1
08-16-2012, 03:20 PM
Thur (8/16)

Barbell Rows
(1x8) 135
(3x5) 185

Pull-ups
(2x5)

45-deg. Back Raises
(2x15) 35lb. KB


DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Horseshoes
SCF Lite Rim #2
Diamond Special #5 - no movement
SCF Regular Plain #000 - 2 deg.


I was thrilled with getting 2 degrees on the RP000. I've made attempts on this shoe throughout 2012 and have gotten ZERO movement up until today. This is a very small shoe, but being a regular series, it's stout (9mm thick). I have changed-up my 2012 goal of the DS5, and replaced it with the Reg. Plain #000. They are comparable shoes in difficulty, but the smaller shoe is more conducive to my frame/style. (Despite everything I've tried, I have been unable to even get a good set-up with the DS5.)

I was going to go heavier on the rows, but my hands ended up getting pretty messed up from the horseshoes today.


http://i1111.photobucket.com/albums/h461/IronwarriorD/100_0861.jpg

NickAus
08-17-2012, 06:05 AM
No idea how you bend those thing bro!!

Good read and some good solid work!!

Buccos1
08-17-2012, 03:44 PM
Thanks man!

Buccos1
08-17-2012, 04:03 PM
Fri (8/17)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 275
(1x1) 335
(1x1) 425
(1x1) 495
(1x1) 545


Ironmind Hub
(1x1) 35
(1x1) 37.5
(1x1) 40
(1x1) 45
(1x0) 50 - few inches off ground

Horseshoes
SCF Regular Plain #000 - 40 degrees!!! :D


After yesterday's movement, I couldn't help myself about taking another shot at a RP000. I thought about this shoe all last night and morning--just about how to evolve my set-up and technique. So, while I was warming up for squats, I hit it for about a minute and might of moved it 1 degree. After waiting a few minutes (and before I got into my heavier sets), I let loose on it again and felt it start to move. At this point, I was laying into it so hard, I was practically jumping off the ground while I was trying to kink it on the side.

Some things I learned today with a shoe this thick and small: 1) To get it started, you have to get a little crazy and not have ANY thought of injury in your mind, or it won't move. and 2) There is ZERO momentum. Whatever movement you get with this shoe, you earn. (Some of the larger shoes, you can get a little increase in speed throughout the sweep (mid-part of the bend), but not with this monster.

http://i1111.photobucket.com/albums/h461/IronwarriorD/Facebook/Mobile%20Uploads/616950_3581653855187_2129148289_o.jpg

Sirtificate
08-17-2012, 09:32 PM
Jelous of the squats bro. Wish i could bend horse shoes too haha. Keep up the great work

Buccos1
08-18-2012, 05:55 AM
Thanks man! If you're interested in learning how to bend horseshoes, check out www.steelbenders.org. All types of bending info is here and there is a dedicated thread to just horseshoes.

NickAus
08-18-2012, 07:54 AM
Damn!!

Buccos1
08-20-2012, 06:48 AM
LOL ... I ended up re aggravating my left knee after the RP000. I've had issues with both knees, but my left was always the "good knee." For the past two days, I had difficulty putting weight down on it; it felt very unstable and there was pain to the touch. :mad: But when this happens, it usually goes away in 1-3 days and it's feeling a lot better this morning.

Buccos1
08-20-2012, 04:32 PM
Mon (8/20)

Bench Press
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 245
(1x2) 295

Bench Press - Titan Ram
(1x2) 335

Dips
(2x8)


Horseshoes
Diamond Classic #0
SCF Regular Plain #000 -- 75 degrees!!!
Diamond Bronco PL1 -- 160 degrees


DU - BBW
Yellow Nail
1/4 x 7" Grade 5
M x 7" O1 Drillrod (405lbs.) - cert. bend

Body weight: 196.2


My knee is much better today. At least I am able to walk without a limp. My bench today was in my basement rack, so I went conservatively. I wasn't able to get too much leg drive on my two top sets, so I didn't push it like I might normally. My horseshoe bends again took their toll on my hands, so I wasn't 100% with my grip on the set-up. Hopefully, I can get back to the gym this weekend to train with the guys. (I took a trip with my girlfriend this past weekend and this upcomming weekend is my fantasy football draft, which takes over five hours and is scheduled during my bench time. :cry: I will still get my workout in, it just might be solo.)

I tried a St. Croix Forge Regular Plain #000 again today and nearly got 90 degrees! My set-up was awesome and the kink was very strong! The more time I am spending with this shoe, the more my confidence is going up. I actually got into the sweep zone with it today, but the pain on my ribs and upper leg was too much to continue. If I keep making progress with this shoe, I definitely think I will get a full bend (> 180 deg.) by Christmas.


SCF Regular Plain #000

http://i1111.photobucket.com/albums/h461/IronwarriorD/100_0867.jpg

Sirtificate
08-20-2012, 07:48 PM
Nice bench day. I'm sorry to hear about your knee. I hope it gets better for you. I looked around the steel bending forum a little bit and got a chuckle out of "where steel comes to die" lol. I will have to look around some more.

Buccos1
08-21-2012, 06:25 AM
Nice bench day. I'm sorry to hear about your knee. I hope it gets better for you. I looked around the steel bending forum a little bit and got a chuckle out of "where steel comes to die" lol. I will have to look around some more.

Thanks! I had plans to go heavier but I was having trouble squeezing the bar, so I didn't chance it.

:D Lots of steel has fallen! To see all of the info/sections, you have to register. I know some people have had difficulty getting the registration info in the past and have had to contact the admin. It's hands-down though, the best place of it's kind for all-things related to steelbending.

Buccos1
08-22-2012, 03:29 AM
Tue (8/21)

DO - IMPs
1/4 x 6" Grade 2
1/4 x 6" FBBC CRS
Red Nail

Ironmind Hub
(2x1) 40
(1x1) 45
(1x0) 50


1-hand Pinch
(2x1) 2 25s

NickAus
08-22-2012, 05:42 AM
Hope the knee is ok!!

Buccos1
08-22-2012, 02:03 PM
Hope the knee is ok!!

Thanks man! The unofficial diagnosis is patellar tendinopathy. I've had issues with this knee several times a year the past few years. Normally, though, it dissipates after about a day. This time, though, we're going on 4 days, and I'm still having trouble. Overall, it's about 85% now. A few days ago, I couldn't descend stairs, so it's definitely getting better.

I'm going to be cautious with it for the next week. I'm skipping my deadlift workout today, and might test it this weekend with light/med.-weight squats. I'm also wondering how much wrapping my knees up during squats would aggravate it/help it? I've been wearing K-Tape and a light brace the past few days, which has helped some.

Buccos1
08-22-2012, 05:22 PM
Wed (8/22)

Grippers
(2x3) #1
(1x3) #1.5
(1x2) #2
(1x10) #1.5

Vulcan
Set practice


My last set on the Captains of Crush (COC) grippers was tough. I had to reset the last few reps on the 1.5, because my hands were reeling. My Vulcan gripper came and it is pretty awesome! I got the black and red springs. The black springs are 10% harder than the red, I think. The red is more of an easy training spring. There are notches on each upper-handle, a total of 12 on each side. The Vulcan level is determined by counting the notches, side-by-side.

The Vulcan is put out by David Horne, a noted grip competitor from England. For anyone who is not familiar with his stuff, he makes top-quality grip implements; everything I've bought from him has been great!

My Vulcan is powder blue--the third line I think. The spread on this thing is massive! My hands measure about 7.5" and the COC grippers are generally tough for me to do a wide set with. COC grippers measure right around 2.75" (from the ends of each handle) and the Vulcan about 3.5." The Vulcan handles are also minus knurling, which makes it a lot more challenging throughout the close. I think working with the Vulcan from here-on-out will help my COC closes immensely!

Buccos1
08-23-2012, 05:28 PM
Thur (8/23)

Seated Press
(1x8) 95
(1x5) 135
(1x5) 155
(1x3) 175

Shrugs
(1x8) 135
(1x8) 225
(1x8) 315
(1x8) 405
(1x5) 455

IM Hub
(1x1) 37.5
(1x1) 40
(1x1) 45
(1x0) 50


I tried using wrist straps on the last two sets of shrugs today and hate them! I've never used straps in my 25+ year lifting career (aside from isolated workouts here-and-there), but figured that if I'm going to go 500+ for reps, I may need them. I just couldn't get a good grip on the bar with them, so threw them in the corner.

My knee felt a lot better today and I may do some medium squats and deadlifts tomorrow--or at least work through some warmups.

Buccos1
08-24-2012, 04:36 PM
Fri (8/24)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 405
(1x1) 455
(1x1) 510

Deadlifts - loose suit
(1x3) 135
(1x3) 225
(1x2) 315
(1x2) 405
(1x1) 455
(1x1) 500


I set out today on squats without a specific number in mind. I planned on starting warm-ups and adding weight if my knee held up. And, after squats, if everything felt OK, I'd take the same approach with deads. (Missed my deadlift workout this week, and didn't want to wait until next week.) All-in-all, it was an awesome workout and my knee seems to be fine! :D

Buccos1
08-24-2012, 05:32 PM
Here's a video of my last deadlift rep today. Just 500, but after a tough session and with a little hesitation (thinking about my knee).


http://www.youtube.com/watch?v=8EPkx4Q60KY

Buccos1
08-25-2012, 04:46 PM
Sat (8/25)

Bench Press - Rage-X
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 245
(1x2) 275
(1x2) 335 - 2 board
(1x2) 365 - 2 board
(1x1) 385 - 1 board
(1x1) 385

Tricep Pushdowns
(2x8)

2-arm DB French Press
(2x8)

Grippers
(1x3) #1
(1x3) #1.5
(1x1) #2 - 30mm set
(1x2) #2

Vulcan
(1x4) Level 5
(1x1) Level 6


Horseshoes
SCF Lite Rim #2
Diamond Bronco 1PL - 125 deg.


I really like working with the Vulcan, but it is a monster to even set. But, I know the more time I put in with it, the better my set will get with the COC grippers. I opened the Bronco shoe up OK, but my ribs were still painful from the past few sessions with the shoes, so I couldn't get much into it on the sweep. My shoe focus is going to be exclusively on shoes sized 2 and under until I can officially certify on the Regular Plain #000.

Sirtificate
08-26-2012, 05:46 PM
Nice bench day sir

Buccos1
08-27-2012, 10:14 AM
Nice bench day sir
Thanks man!

Buccos1
08-27-2012, 05:27 PM
Mon (8/27)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

IM Hub
(2x1) 32.5
(1x1) 37.5
(1x1) 40
(1x1) 45
(1x1) 47.5


The 47.5 was a full-rep PR. I've gotten 47.5 before, but never for an extended hold at the top. It felt really solid! I passed on another attempt at 50lbs. so I could end on a high-note.

Buccos1
08-29-2012, 05:18 PM
Wed (8/29)

Barbell Rows
(1x8) 135
(1x5) 185
(2x3) 225

Pull ups
(2x5)

45 deg. Back Raises
(2x12) 35lb. KB


DU - IMPs
Yellow Nail
1/4 x 7" Grade 5

DU - BBW
Red Nail (10 deg.)


I might have been able to get the Red a little more, but I was already starting to see stars, so I backed off. I tried to do the rows with straps (double overhand grip) but couldn't get them to feel right, so I threw them in the corner again. I hate straps! In my very brief encounters with them through the years, they end up making the bar even harder to hold for me.

Buccos1
09-01-2012, 05:28 PM
Sat (9/1)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 365
(1x1) 425
(1x1) 495
(1x1) 515


DO - IMPs
Yellow Nail
Blue Nail
1/4 x 6" Grade 5
N x 7" O1 (445lbs.)

Grippers
(2x3) #1
(1x3) #1.5
(1x5) #2
(1x15) #1.5


Grippers felt pretty strong today! The 5 reps on the #2 tied a PR. The N-bar (445lb.) is a little bit harder than the Red Nail, in comparison. (The Red Nail usually calibrates in the 425 range.)

Buccos1
09-03-2012, 05:24 PM
Mon (9/3)

Bench Press
(1x5) 135
(1x5) 185
(1x3) 225
(1x6) 275

(2x1) 345 - Titan Ram


Horseshoes - 1.2" wraps
Diamond Classic 00 - 165 deg.
Diamond Bronco PL00 - 170 deg.

Ironmind Hub
(1x2) 37.5
(1x2) 40
(1x1) 45
(1x0) 50 - got it halfway to lockout

NickAus
09-04-2012, 05:11 AM
Really like whats going on in here!!

Yeah the vulcan is mega wide, almost stupid. Makes the captains feel like a good size.

RobmoriRB
09-04-2012, 06:02 AM
that is a solid bench session keep it up and subbed

Buccos1
09-04-2012, 03:00 PM
Really like whats going on in here!!

Yeah the vulcan is mega wide, almost stupid. Makes the captains feel like a good size.

Thanks man! It's definitely tough to set on the higher levels. I know some guys that have one and have said it seasons a bit after time and is easier to handle without it slipping around. After working with the Vulcan reps, I don't feel like complaining anymore about having trouble with a wider set on the Captains of Crush. LOL

Buccos1
09-04-2012, 03:01 PM
that is a solid bench session keep it up and subbed

Thanks man! I had plans to hit 350 raw by the end-of-the-year, but got derailed a little with a few injuries. It's still a goal though, just pushed forward some.

Buccos1
09-04-2012, 05:03 PM
Tue (9/4)

Horseshoes - 1.25" suede
SCF Lite Rim #2
Diamond Bronco PL 000 - 125 deg.

Barbell Curls
(2x8) 115

Pullups
(1x10)

Bodyweight: 196.7


I normally don't bend horseshoes two days in a row, but get focused on something and tend to be myopic in training (especially with the bending). The big goal remains the St. Croix Forge Plain Regular #000. I have gotten closer the past few months and the Diamond Bronco Plain 000 is a notch or two under the PR 000. If 100%, I may come close to 180 degrees on the Bronco PL000. My leg is a little bruised up from yesterday, so I couldn't get optimal drive into the shoe, and had to stop around 125 degrees.

The crazy thing is that the SCF Plain Regular 000 is a very small shoe. And the Diamond Bronco PL 000 is even smaller. It's very difficult to get a good grip on it, making it a serious challenge.

Buccos1
09-05-2012, 05:35 PM
Wed (9/5)

Deadlifts - loose suit
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 475
(1x1) 510


The Velocity suit I've been wearing for my heavier deadlift reps goes on in about 2-3 seconds now and won't stay seated at the bottom part of the legs anymore. It still seems to be keeping my hips OK though.

Buccos1
09-07-2012, 05:34 PM
Fri (9/7)

Seated Press
(1x8) 95
(1x5) 135
(1x5) 155

Shrugs
(1x8) 135
(1x8) 225
(1x8) 315
(1x8) 385
(1x8) 435


Horseshoes - 1.25" suede
Diamond Bronco PL 00 - 135 deg.

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Buccos1
09-09-2012, 08:33 AM
Sat (9/8)

Squat -briefs
(1x5) 135
(1x3) 225
(1x2) 275
(1x2) 335
(1x2) 425
(1x1) 475
(1x1) 505

Ironmind Hub
(1x3) 37.5
(1x3) 40
(1x1) 45
(1x1) 50

Grippers
(1x3) #1
(1x3) #1.5
(1x3) #2

Buccos1
09-10-2012, 05:44 PM
Mon (9/10)

Bench Press
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 245
(1x4) 295


Horseshoes
Diamond Bronco PL00 - 140 deg.
Diamond Classic #00

DU - IMPs
Yellow Nail
1/4 x 7" Grade 5

DU - BBW
Red Nail - 5 deg.
19/64 x 7" 01 DR - 20 deg.


The 295 felt pretty good today. I might have been good for a fifth-rep, but I was by myself and didn't want to chance it. The Red double underhand destroyed me today and I was exhausted after that attempt, but still tried a 19/64" bar to see if I could finish it to 40 degrees.

Buccos1
09-13-2012, 04:01 AM
Wed (9/12)

Horseshoes - 1.25" suede
Diamond Classic #00
Diamond Bronco PL00 - 160 deg.
SCF Polo 1 Hind

Ironmind Hub
(2x3) 35
(1x3) 37.5
(1x1) 40
(1x1) 45
(1x0) 50
(1x1) 50

Pullups
(2x8)

Buccos1
09-14-2012, 06:15 PM
Fri (9/14)

Horseshoes - 1.25" suede
Diamond Bronco PL00 - 175 deg.

DU - BBW
Yellow Nail
1/4 x 7" Grade 8

Pullups
(1x10)
(3x5)

Grippers
(1x3) #1
(1x3) #1.5
(1x2) #2

Vulcan
(2x2) Level 6


Today was the furthest I've ever gotten the PL00. I took the Grade 8 DU to exactly 40 degrees, and I was starting to see stars!

Buccos1
09-15-2012, 05:50 PM
Sat (9/15)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 275
(1x2) 335
(1x2) 425
(1x1) 475
(1x1) 510

DO - IMPs
Yellow Nail
1/4 x 6" grade 5
Red Nail


Bodyweight: 196.5

I measured my waist for the first time in a few months and was pretty surprised at what it was! Pulling the end in semi-tightly, my waist is exactly 33" ... which is down from about 39-40" earlier last year. :D

Buccos1
09-16-2012, 03:48 PM
Sun (9/16)

Bench Press
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 245
(1x3) 275
(1x2) 300

Dumbell Press
(2x8) 100

Buccos1
09-18-2012, 05:18 PM
Tue (9/18)

Seated Press
(1x8) 95
(1x5) 135
(1x5) 155

Shrugs
(1x15) 135
(1X8) 225
(1X8) 315
(1X8) 405


Horseshoes - 1.2" suede
Diamond Bronco PL00

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail


Huge PR on the PL00 shoe. I've bent a tougher shoe to date (SSP 8/20 #1), but these smaller-sized shoes are nasty on the crush, as you get very little leverage, and it pretty much ends up destroying your leg more than normal. My focus with the shoes will now turn to the Diamond Bronco PL000, which is the same type of shoe, just smaller, and tougher. I need to continue to work on the last 15-20 degrees with the PL00, until it becomes automatic, and more powerful.

The shoe work today and Red Nail bend killed my shoulders and I felt pretty weak on the seated presses.

Buccos1
09-20-2012, 03:56 AM
Wed (9/19)

Ironmind Hub
(1x5) 35
(1x2) 40
(1x1) 45
(1x1) 50 http://www.youtube.com/watch?v=3j0wXPwoKoM

DU - BBW
Yellow Nail
1/4 x 7" Grade 5
19/64 x 7" O1 (400lbs.)

Plateau Buster
(1x10) 90
(1x10) 180
(1x10) 270
(1x10) 300

Buccos1
09-22-2012, 07:27 AM
Fri (9/21)

Barbell Curls
(1x8) 95
(1x5) 115
(1x5) 135
(1x3) 145

Pull ups
(2x10)


Horseshoes - 1.25" suede
Diamond Bronco PL000 - 170 degrees


The PL000 was a big PR today! I spent several minutes trying to get that last part to 180 but nothing was happening except more bruising to my leg.

Buccos1
09-23-2012, 10:58 AM
Sat (9/22)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 295
(1x1) 345
(1x2) 425
(1x1) 475
(1x1) 525
(1x5) 405

Buccos1
09-24-2012, 04:46 PM
Sun (9/23)

Grippers
(1x3) #1
(1x3) #1.5
(1x3) #2
(1x15) #1.5

Buccos1
09-24-2012, 06:09 PM
Mon (9/24)

Bench Press
(1x5) 135
(1x5) 185
(1x3) 255
(1x6) 275

Dips
(2x10)


DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Ironmind Hub
(1x5) 37.5
(1x1) 40
(1x1) 45
(1x0) 52.5 - moved it about an inch

Buccos1
09-27-2012, 03:13 PM
Wed (9/26)

Deadlifts - loose suit
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 455
(1x1) 515



http://www.youtube.com/watch?v=pyP-LpZBB34

Buccos1
09-30-2012, 02:46 PM
Sat (9/29)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 295
(1x1) 345
(1x1) 425
(1x1) 475
(1x0) 515
(1x1) 515

Buccos1
09-30-2012, 02:47 PM
Sun (9/30)

Bench Press - RageX
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 255
(1x1) 295
(1x1) 345 - 2 board
(1x1) 385 - 1 board
(1x17) 225

Buccos1
10-01-2012, 06:04 PM
Mon (10/1)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Horseshoes - 1.2" suede
SCF Lite Rim #3
Diamond Bronco PL000

Plateau Buster
(1x10) 90
(1x10) 180
(1x8) 270
(1x8) 320

Pullups
(1x10)

Grippers
(1x3) #1
(1x3) #1.5
(1x5) #2
(1x17) #1.5


I finally got the PL000! I've been getting closer to this shoe for the past month, but have hit a wall on the crush (last 20 degrees-or-so). I'm really happy to get this, but know that it is just another step toward the ultimate goal: St. Croix Forge Regular Plain #000. My entire side is bruised up after this attempt.

Diamond Bronco PL000


http://www.youtube.com/watch?v=AY_8yOZ4EYY

Buccos1
10-04-2012, 05:02 AM
Wed (10/3)

DU - IMPs
Yellow Nail
1/4 x 7" Grade 5

DU - BBW
1/4 x 7" Grade 8


Ironmind Hub
(3x1) 37.5
(1x1) 45
(1x0) 52.5

Horseshoes - 1.25" suede
Diamond Bronco PL1 - 100 deg.
SCF Lite Rim #2

Buccos1
10-06-2012, 06:19 AM
Fri (10/5)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Horseshoes - 1.25" suede
SCF Lite Rim #00 - 175 deg.
SCF Regular Plain #000 - 5 degrees


Plateau Buster
(1x12) 90
(1x8) 180
(1x8) 270
(1x8) 320


I've been bending a lot of Reds in recent workouts as a "top attempt," just to keep fresh with DO. Most of my attempts have been medium-difficulty, with the bends taking about 25-30 seconds. (I haven't been hitting DO with as much focus the past few months and want to keep a baseline just above the Red.) Today, after a long, trying day, I wanted to destroy the Red and hit into it with fury I haven't unleashed unbraced in awhile. I videoed it (very rushed due to less than a minute of time left on memory card) and it took around 11-12 seconds, I think (have to watch it now).

I got some new shoes in today and a bunch of them were Regular Plain 000s. I measured them out and every single one of them measure 8.92 to 9.2 in thickness. (The ones I was moving OK a few months ago were in the 8.8-range.) I tried one of the 9mm RP000s and hit the kink for a good 45 seconds and ended up getting just about 5 degree of movement. I have my work cut out for me with these 9mm RP000s!

I tried a LP00 for the first time. It was a medium-tough shoe, and was giving me some trouble on the sweep. I stopped at around 170-75 because my elbow/forearm was starting to flare-up and I wanted to take a shot at the RP000.

Buccos1
10-07-2012, 06:13 AM
Sat (10/6)

Squats - loose suit
(1x5) 135
(1x3) 225
(1x2) 295
(1x2) 350
(1x2) 405
(1x1) 455
(1x1) 500

Buccos1
10-08-2012, 04:03 AM
Sun (10/7)

Bench Press - F6
(1x5) 135
(1x5) 185
(1x3) 225
(1x3) 245
(1x1) 295
(1x1) 345 - 4 board
(1x1) 385 - 2 board
(1x1) 405 - 2 board

Buccos1
10-08-2012, 05:46 PM
Mon (10/8)

Seated Press
(1x8) 95
(1x5) 135
(1x5) 155

Shrugs
(1x12) 135
(1x8) 225
(1x8) 295
(1x8) 345
(1x8) 405

Plateau Buster
(1x12) 90
(1x8) 180
(1x8) 270
(1x8) 320


Horseshoes - 1.25" suede
SCF Lite Rim #00
SCF Lite Rim #3

Ironmind Hub
(1x3) 37.5
(1x1) 45
(1x0) 52.5

NickAus
10-08-2012, 09:10 PM
Tons of PRs!!

Love your gym bro!!

Buccos1
10-10-2012, 05:43 PM
Tons of PRs!!

Love your gym bro!!

Thanks man! Horseshoes are starting to pile up... might be time to scrap some ... and use the money to buy more shoes. :D

Buccos1
10-10-2012, 05:43 PM
Wed (10/10)

DU - IMPs
Yellow Nail
1/4 x 7" Grade 5

DU - BBW
Red Nail - 7-8 degrees

Horseshoes - 1.25" suede
Kerckhaert SSP 8x18 #000 - about 40 degrees

Ironmind Hub
(1x1) 42.5
(1x1) 50

Pullups
(1x10)
(1x7)
(1x5)

Buccos1
10-13-2012, 07:52 AM
Fri (10/12)

Deadlift - loose suit
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 455
(2x0) 520 :mad:


DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
N x 7" O1 (445lbs.)


I knew the 520 was going to be rough tonight, but wanted to give it a shot. I've been having a lot of issues with my forearm the past week (directly related to the battles with the thick, smaller horseshoes I've been bending). The 455 went up quick and explosive, so I took a shot in jumping weight. But I couldn't hang on to the bar and lost the grip on the ascent. I tried it again a few minutes afterwards, but I was beginning to have back spasms now, in addition to the forearm spasms/pain, and had no chance at it.


I was thinking about opening at 500 on DL at my upcomming meet, but might have to drop that down to 465 or 475.

I haven't been bending much drillrod lately, but the 445 bar bent pretty quickly, especially a surprise with the forearm issues. But, I made an adjustment in technique that seems to alleviate some of the pain on the sweep and crush.

Buccos1
10-13-2012, 05:21 PM
Sat (10/13)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 295
(1x2) 350
(1x2) 425
(1x1) 500


Horseshoes - 1.25" suede
Kerckhaert SSP 822 #1 - 120 degrees


The SSPs are nasty shoes! I normally don't mess around with them, especially shoes larger than sized-0 lately, but I was a participant in a nation-wide Horseshoe Challenge, where you are selected and told (the shoe is sent to you) what to bend. This was my task. I actually surprised myself I was able to take it to the sweep zone, as the SSP 8x20 #1 I bent a few months back was after a lot of specialization work.

Squats were interesting today, as the top two reps were after the shoe bend (and bruised hip/ribs/leg). So, I didn't try to push it too much past 500.

Buccos1
10-15-2012, 04:09 AM
Sun (10/14)

Bench Press - F6
(2x5) 135
(1x3) 185
(1x3) 225
(1x3) 255
(1x1) 295
(1x2) 365 - 4 board
(1x2) 385 - 2 board
(1x17) 225


Bodyweight: 197.1

Buccos1
10-18-2012, 04:17 AM
Wed (10/17)

DU - IMPs
Yellow Nail
60d nail

DU - BBW
19/64 x 7" O1 (400lbs.) - 30 deg.

Ironmind Hub
(1x3) 40lbs.
(1x1) 47.5lbs.
(1x1) 50lbs.
(1x1) 52.5lbs.

Pullups
(2x10)

45 deg. Back Raises
(1x15) 35lbs.



I attempted the 400 bar right after doing the 52.5 PR on the Hub, and didn't get 100% on the kink. I tried again after taking a short break, but couldn't recover enough to get it to 40. The 52.5 was on the olympic plate device, which seemed to make it a little easier than what I've been doing.

NickAus
10-18-2012, 04:49 AM
Strong!!

Rest up them elbows bro.

Buccos1
10-20-2012, 07:18 AM
Strong!!

Rest up them elbows bro.

Thanks bro! Cutting back on the horseshoe volume has seemed to help a little this week. Hopefully, I can be pain-free when benching tomorrow.

Buccos1
10-20-2012, 07:19 AM
Fri (10/19)

Squats - briefs
(1x5) 145
(1x3) 235
(1x2) 305
(1x2) 340
(1x2) 395
(1x1) 440
(2x1) 465
(1x1) 475

Buccos1
10-22-2012, 04:31 AM
Sun (10/21)

Bench Press - F6
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 245
(1x3) 315 - Titan Ram
(1x3) 365 - 2 board
(1x1) 385
(1x1) 390 - 1 board


I switched out for another F6 on my last rep.

Buccos1
10-23-2012, 03:56 AM
Mon (10/22)

DU - IMPs
1/4 x 6" Grade 2
Blue Nail

DU - BBW
1/4 x 7" Grade 8

Plateau Buster
(1x10) 90
(1x10) 180
(1x10) 270
(1x10) 320

Ironmind Hub
(1x3) 40
(1x1) 45
(1x1) 50

Pullups
(2x5)

Battle Ropes
5-minutes total (30-second breaks/20-s intervals)


Today was my first "official" Battle Ropes workout. This is my new cardio! I was ready to puke after a few minutes! Today kinda turned into an all-around grip-cardio workout, which was awesome. I am feeling destroyed right now! I cut the pullups short at the end because I could barely hold onto the bar.

Buccos1
10-24-2012, 04:33 AM
Tue (10/23)

Deadlift
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 475
(1x1) 525


Felt great to get some redemption on the top-set from my last DL workout!

larsen540
10-24-2012, 07:46 AM
Nice work keep it up bro

Buccos1
10-25-2012, 04:33 AM
Nice work keep it up bro

Thanks for checking it out man!

Buccos1
10-25-2012, 04:34 AM
525 DL video from the other day:


http://www.youtube.com/watch?v=dxnsHYvE0EU

Buccos1
10-25-2012, 04:36 AM
Wed (10/24)

Horseshoes - 1.25" suede
SCF Lite Rim #00 - kink practice
SCF Lite Rim #2 - 175 deg. (pain in elbow so stopped)

Pullups
(1x10)
(1x5)

Grippers
(1x3) #1
(1x3) #1.5
(1x2) #2

Buccos1
10-26-2012, 03:46 AM
Thur (10/25)

Squats - briefs
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 405
(1x1) 455
(1x1) 500


Last squat/deadlift sessions before meet. BW: 196.5

Buccos1
10-27-2012, 07:12 PM
Sat (10/27)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Horseshoes - 1.25" suede
SCF Lite Rim #1

Ironmind Hub
(1x3) 40
(1x1) 45
(1x0) 55

Pullups
(1x10)
(1x5)

Sledge Levers - Front/Back
(2x8)

Buccos1
10-29-2012, 03:48 AM
Sun (10/28)

Bench Press
(1x8) 135
(1x3) 185
(1x3) 225
(1x3) 255
(1x3) 325 - Titan Ram
(1x1) 365 - F6


The 365 is my planned opener for the upcomming meet. BW: 197

Buccos1
10-30-2012, 05:34 PM
Tue (10/30)

DO - IMPs
Yellow Nail (2)
1/4 x 7" Grade 5
Red Nail

Ironmind Hub
(1x3) 40
(2x1) 50

Braced - 1.25" suede
5/8 x 25.25" A36 Hot-rolled steel bar


I forgot how much of a rush long-bar bending can be! And tough! Since I have a meet coming up, and the sweep on the shoes has been aggravating the elbow/forearm, I decided to try some HRS instead. I already had a piece cut, so I just wrapped it up. Not an easy bend, but it seems to come back pretty quickly.

As much as I want to do some Battle Ropes (my cardio), I'm going to hold off on them until after the meet (for fear of making the elbow worse).

Buccos1
11-07-2012, 04:12 AM
Sun (11/4)

WNPF World Tournament of Champions

Squats
455 - good lift (3 whites)
485 - no lift (1 white/2 red)
505 - no lift (1 white/2 red)

Bench Press
365 - good lift (2 whites/1 red)
390 - bar misloaded to 290! actually did rep and touched
390 - no lift (3 red) - spasms in forearm from previous attempt and couldn't grip bar
390 - no lift (1 white/2 red)

Deadlift
500 - good lift (3 white)
525 - no lift (3 red)
525 - good lift (3 white)


I weighed in at 194.9 and didn't gain much back for the competition... maybe lifted at 196. Warmups for squats went pretty good. I took my last warmup of 440 and it felt strong. My 455 opener felt great and I got 3 whites. (This was significant because a lot of guys were getting their lifts - even openers - called on depth.) The judge told me my second attempt was about an inch high. I took the 505 a little lower (I thought) but same thing, got called on depth. They said it was "real close."

Bench warmups went excellent! I was psyched, especially due to the fact I've been dealing with a messed-up elbow and forearm for the past two months. The time off really seemed to have helped and my 365 opener was solid and felt good. (I got 1 red for slight foot movement.) I called for 390 for my second attempt. I was so amped up for this lift, as it would have been an all-time meet PR (at the lightest I've ever competed). (I've done more in training, but 385 was my best meet press.) I was zoned-in and got set-up after they called me. When I got the hand-off, it registered briefly that the bar felt lighter than last time, but it was brief, because I was so tuned in to my technique and getting ready to explode. Touching turned into an ordeal, as I've never actually taken anything less than 340 down in my F6. (The shirt is not super-tight, but it was still tough and required me to alter my wrist set-up on the descent.) After touching, I thought the bar was going to leave my hands it came up so fast. But right after, I felt my forearms and wrists tighten up and I looked at the bar and saw 290 and just shook my head. The judges let me take another attempt a few lifters later, but I got buried with the weight because I couldn't even grip the bar. I still had one more attempt and they let me go last in the bench flight. I took 390 again and got it this time, but got called for lower body movement on the bench. It was a grinder too, and took a lot out of me--mentally and physically. Going into the deadlifts was tough, as my mindset had changed after the bench experience. I spent the next fifteen minutes trying to get "right."

My opener for the deadlift was 500 and I thought about dropping this down to 455 just to assure I didn't bomb out, but decided to keep it at 500. I tried to focus solely on the lift and had a good set-up and it felt light. I took 525 for my second attempt and took it up but right before lockout, the same thing that happened on the bench (spasm) casued me to lose it and miss the lift. Knowing that I had one more shot, I took 525 again and spent the next ten minutes deep breathing and listening to thrash. It worked and I was back "on" for the last lift. As I was coming up, fatigue started to amplify and I was feeling the tightness in the back, but I was able to blast through the last barrier to lock out.

I wanted 1450 going into this meet and took a big hit when I lost my top two squat attempts. I am certain I would have destroyed my second bench of 390 if not for all of the craziness that happened. I might have made my first meet attempt at 405 for my third. And I was hoping to get a shot at 540 or 550 on my last deadlift attempt, but was happy the way things worked out in the end, especially coming back on that last attempt.

It was a tough day and another learning experience. But I am happy I was able to overcome some of the events that happened because it could've easily fell apart right after that second bench attempt!

Now, it's time to turn my focus back to some horseshoes!

Buccos1
11-07-2012, 04:16 AM
365 Bench http://www.youtube.com/watch?v=SktiKDrTV4U

390 Bench http://www.youtube.com/watch?v=Twll2P4UxiM

525 DL http://www.youtube.com/watch?v=Xl2jpeCrpLo

Buccos1
11-07-2012, 03:11 PM
Tue (11/6)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Ironmind Hub
(1x3) 40
(1x1) 50
(1x0) 55

Pullups
(1x10)


It felt good to get back to some bending! But everything hurt today and everything was still sore from the meet. I got about a 1/2 inch of movement on the hub with the 55lbs!

Buccos1
11-08-2012, 03:36 PM
Wed (11/7)

DU - IMPs
Yellow Nail
Blue Nail
1/4 x 7" Grade 5

Plateau Buster
(1x12) 90
(1x10) 180
(1x8) 270
(1x8) 300

Horseshoes - 1.25" suede
SCF Lite Rim #00


This was my first time taking the LR00 past 180. It's a tough little shoe! The elbow and ribs seem OK, so the focus is going to turn back to the Regular Plain #000!

Buccos1
11-09-2012, 04:15 AM
Thur (11/8)

Grippers
(2x3) #1
(1x3) #1.5
(1x3) #2
(1x10) #1.5

Ab work (roller/medicine ball crunches)


Grippers felt OK today. I haven't been working them for the past few weeks - was experiencing pain in the elbow/forearm when attempting a close. Today's reps felt OK ... weak, but no pain.

NickAus
11-09-2012, 04:46 AM
Great work across the board, good balance of strength!!

No point squatting 1,000 if your wrists snd hands are like an office worker :)

NickAus
11-09-2012, 04:47 AM
May try horse shoes sometime!

Buccos1
11-10-2012, 06:44 AM
Great work across the board, good balance of strength!!

No point squatting 1,000 if your wrists snd hands are like an office worker :)

Thanks bro! I bet you'd love the shoes. If you wanted to get started out, get some medium-thick suede and cut out a 4x10/12" section. (When you roll it up, you want it between 1-1.4" in diameter.) Some great shoes to start out with would be (very easy) St. Croix Forge Ultra Lite #2 and (easy) St. Croix Forge Polo 1 or 2. The Polos are definitely harder than the Ultralites, but once the technique starts to click, a pretty easy shoe. Super-fun bending the shoes! :D

Buccos1
11-10-2012, 06:44 AM
Fri (11/9)

Horseshoes - 1.25" suede
Diamond Bronco PL00
Kerckhaert SSP 8x18 #000 - 2 degree

Ironmind Hub
(1x3) 40
(1x1) 50
(1x0) 55 - quick bounce

Pullups
(1x10)

Back raises
(2x12) 35

Buccos1
11-11-2012, 06:40 AM
Sat (11/10)

Squats
(1x5) 135
(1x3) 225
(1x2) 275
(1x2) 315
(1x1) 365 - added wraps
(1x1) 425 - suit (straps down)
(1x1) 475 - suit (straps up)
(1x1) 500

Buccos1
11-12-2012, 03:48 AM
Sun (11/11)

Bench Press
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 255
(1x2) 295
(1x1) 365 - 2 board - put on F6
(1x1) 385 - 2 board

Dumbell Press
(2x5) 100

Buccos1
11-13-2012, 04:30 AM
Mon (11/12)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
N x 7 (445lb.)

Horseshoes - 1.25" suede
SCF Lite Rim #0

Ironmind Hub
(1x1) 40
(1x1) 50

Buccos1
11-15-2012, 04:08 AM
Wed (11/14)

DU - IMPs
Yellow Nail
1/4 x 7" Grade 5

DU - BBW
19/64 x 7" (400lb.) - 25 deg.

Horseshoes - 1.25" suede
SCF Lite Plain #3 - 170 deg.

Plateau Buster
(1x15) 90
(1x12) 180
(1x10) 270
(1x8) 320


The kink on the Lite Plain #3 was tough and took a good 30 seconds to get it moving. I just ran out of steam on the crush.

Buccos1
11-16-2012, 04:25 AM
Thur (11/15)

Deadlifts - 1.5" deficit (sumo)
(1x5) 135
(1x5) 225
(1x3) 315
(1x1) 405 - suit (straps down)

Deadlifts
(1x1) 455
(1x1) 510 - suit (straps up)


Today was my first time pulling from a deficit. Definitely a different experience! I need to do some experimentation with different heights of deficits.

Buccos1
11-18-2012, 08:41 AM
Sat (11/17)

Squats
(1x5) 135
(1x3) 225
(1x2) 275
(1x2) 345
(1x2) 425 - suit (straps down)
(1x1) 475 - suit (straps up)
(1x1) 500

Buccos1
11-19-2012, 04:21 AM
Sun (11/18)

Grippers
(2x3) #1
(1x3) #1.5
(1x3) #2
(1x10) #1.5

Buccos1
11-19-2012, 05:20 PM
Mon (11/19)

Bench Press
(1x5) 135
(1x5) 185
(1x3) 225
(1x5) 275

Bench Press Lockouts (3 board)
(4x2) 315

Reverse Band Bench Press
(1x2) 365
(2x1) 385


DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail


I tried a few new things today on bench. This was the first time I did 3-board work on bench, raw. I took a cloth belt and secured the board on me in my power rack. It was very awkward at first, but the last set felt good, and I could have started adding some weight. This was the first time I've done reverse bands in a long time. They helped me a ton on the top end last year when I was getting close to 350 raw. I plan to add some more accessory work and mix things up a little over the next few months.

Buccos1
11-20-2012, 05:38 PM
Tue (11/20)

DU - IMPs
Yellow Nail
Blue Nail
1/4 x 7" Grade 5

Horseshoes - 1.25" suede
SCF Lite Rim #00

Ironmind Hub
(1x3) 40
(1x1) 50
(1x0) 55 - 1/2" inch off ground

Pullups
(2x10)

45 Deg. Back Raises
(2x12) 35

Buccos1
11-23-2012, 07:21 AM
Thur (11/22)

Horseshoes - 1.4" suede
SCF Regular Plain #000 - 30 degrees

Horseshoes - 1.25" suede
Kerckhaert SSP 8x18 #000 - 110 degrees!

Plateau Buster
(1x12) 90
(1x12) 180
(1x12) 270
(1x12) 320


Huge PR on the SSP#000! One of these shoes - SCF RP000 or SSP 8x18 #000 - will fall by the end of the year! This was the first time I've gotten any real movement on the RP000 in awhile. But, the 1.4" wraps were a little too big to get a good grip on such a small-sized shoe.

Buccos1
11-23-2012, 07:53 AM
http://i1111.photobucket.com/albums/h461/IronwarriorD/SSP000R.jpg

Buccos1
11-24-2012, 05:31 PM
Sat (11/24)

Squats
(1x5) 135
(1x3) 225
(1x2) 295
(1x2) 350 - added wraps
(1x2) 425 - added briefs
(1x1) 475
(1x1) 500

Walkouts
565
600 - nope


Today was the first time I tried walkouts. After my last squat, I loaded the bar to 565 (which is the most I've had on my back to date) and walked back to a normal-width squat stance. But, I did not take my normal wider stance because I don't think I would have been able to recover by myself. I loaded the bar to 600lbs. and stood up with it, but immediately re-racked it. 600 was heavy! :D

Buccos1
11-25-2012, 04:45 PM
Sun (11/25)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Plateau Buster
(1x10) 90
(1x10) 180
(1x10) 270
(1x8) 340


Ironmind Hub
(1x1) 40
(1x1) 45
(1x1) 50
(1x0) 55

Pullups
(3x5)

Grippers
(1x3) #1
(1x3) #1.5
(1x2) #2

Buccos1
11-27-2012, 04:20 AM
Mon (11/26)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 245
(1x2) 295

Bench Press - Reverse Band
(2x1) 385

Horseshoes - 1.25" suede
SCF Regular Plain #000 - 85 degrees

Buccos1
11-28-2012, 03:58 AM
Tue (11/27)

Barbell Curls
(2x10) 95
(1x8) 115

DU - IMPs
Yellow Nail
Blue Nail
1/4 x 6" Grade 5 - 10 deg. (almost snapped thread)

Horseshoe - 1.25" suede
SCF Lite Rim #00

Buccos1
11-30-2012, 03:41 AM
Thur (11/29)

Deadlifts
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 455 - suit (straps down)
(1x1) 510 - suit (straps up)

Deadlifts - Conv./Sumo (1.5" deficit)
(2x2) 135
(2x2) 225
(2x2) 315

Buccos1
12-01-2012, 05:56 AM
Fri (11/30)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Plateau Buster Swings
(1x20) 90
(1x12) 180
(1x10) 270
(1x8) 320

Buccos1
12-02-2012, 05:56 AM
Sat (12/1)

Box Squats
(1x5) 135
(1x5) 225
(1x3) 315
(1x2) 405 - add briefs
(1x1) 455
(1x1) 475


Horseshoes - 1.2" suede
Kerckhaert SSP 8x18 #000 -- 150 degrees!


Today was my first go at box squats. I am going to mix things up a little and including box squatting for a big part of my training is part of the plan. It was a little awkward but the 475 felt better than the 455.

I made a cert. attempt with the SSP000. The kink was tough, and I think that hurt my momentum going into the sweep. I ended up opening it enough to really blast it through the first part of the sweep, but ran out of steam toward the end. I waited for the hip bruise to clear up (from the last attempt) before taking this attempt. Now, the bruise is back, but not as prominent. Maybe my leg/hip has started to adapt to bending without padding.

Buccos1
12-03-2012, 04:26 AM
Sun (12/2)

Bench Press
(1x5) 135
(1x5) 185
(1x3) 225
(1x7) 275

Bench Press - 3 board
(1x2) 365 - add shirt
(1x2) 385
(1x2) 405


Lat Pulldowns
(1x15) 120
(1x12) 150
(1x10) 170

Buccos1
12-05-2012, 04:09 AM
Tue (12/4)

Barbell Rows
(1x10) 175
(1x8) 200

Barbell Curls
(2x10) 95
(1x8) 115

Pullups
(1x10)
(1x7)


DU - IMPs
Yellow Nail
Blue Nail

DU - BBW
19/64 x 7" O1 - 25 degrees

Horseshoes - 1.25" suede
SCF Lite Rim #0

Ironmind Hub
(1x2) 40
(1x1) 50
(1x0) 55

Buccos1
12-05-2012, 04:55 PM
Wed (12/5)

Speed Bench - Monster Mini bands
(8x3) 150


DO - IMPs
Yellow Nail
1/4 x 6" Grade 8
Red Nail

Grippers
(1x3) #1
(1x3) #1.5
(1x4) #2
(1x15) #1.5


This was my first real time benching with the bands low. I am going to continue to change things up a little more over the next month, and continue to experiment.

Today's bout with the Red Nail turned epic. :bang: I lost a chunk of my index finger on the initial part of the bend, then the wraps came loose and I had to wrap another up. Took the second attempt and tore a chunk out of both middle knuckles. I am used to this pain, but my forearms were pumped from the bench right before this, which may have changed up my technique slightly, causing me to miss. So, I wrapped up a third Red and blasted it! Took it down in about 20 seconds. After I bent it, I looked at my hands and was missing a piece of skin on my pinky finger. So, the hands are pretty beat up right now. Hopefully, a few days off of bending, and then another attempt at the SSP 000 horseshoe.

Buccos1
12-08-2012, 02:22 PM
Sat (12/8)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 405 - add briefs
(1x1) 455
(1x1) 525

Box Squats
(5x2) 315


Horseshoe
Kerckhaert SSP 8x18 #000 - 140 degrees


I ended up doing a lot more reading and watching videos on box squatting these past few days. I cut the box down to 15.5" today and videotaped myself to see my form/technique. What I found out from the video is that I am not fully sitting back the entire way -- shins are about 10 degrees from being perpendicular. I ended up putting the bar on the outside of my powerrack, which let me get a wider stance than I could in the rack. Also, I wasn't too worried about having the safety bars in place because of it only being 315. The 525 felt easy but I start getting shaky over this weight, walking it back in by myself. So, that was the top rep for today. I am going to begin working in box squats during the week, as I get better at them.

Took another attempt at the SSP000 today and thought I had a shot after opening it up, but the leg pain was too much approaching the crush.



http://www.youtube.com/watch?v=cOARnssvJlM

Buccos1
12-08-2012, 02:27 PM
SSP #000 Attempt


http://www.youtube.com/watch?v=RHVSomGmKYk

Buccos1
12-09-2012, 05:20 PM
Sun (12/9)

Bench Press
(1x5) 135
(1x5) 185
(1x3) 225
(1x3) 245
(1x4) 295

(1x3) 315 - add Slingshot
(1x3) 325

Reverse Band Bench Press
(2x1) 385

Buccos1
12-12-2012, 04:10 AM
Tue (12/11)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Horseshoes - 1.25" suede
SCF Lite Rim #00 - 160 deg.
SCF Lite Rim #3


Ironmind Hub
(3x1) 50

Plateau Buster Swings
(1x12) 90
(1x10) 180
(1x10) 270

Buccos1
12-13-2012, 04:10 AM
Wed (12/12)

Deadlifts
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 495 - add loose suit
(1x1) 520


DU - IMPs
Yellow Nail
1/4 x 7" Grade 5


This was the biggest jump I have ever made from 405 (usually go 440 or 455 - maybe 475). Didn't seem to affect my bar speed, but it felt heavier than my usual progression.

Buccos1
12-14-2012, 04:36 AM
Thur (12/13)

Bench Press - (speed-Monster Minis)
(8x3) 155

Close-grip Bench Press
(2x8) 225

Pullups
(1x10)
(2x5)

Buccos1
12-14-2012, 05:52 PM
Fri (12/14)

Barbell Curls
(1x10) 95
(2x8) 115

Ironmind Hub
(1x1) 50
(1x1) 52.5
(1x0) 55
(1x1) 55


Horseshoes-1.25" suede
SCF Lite Rim #00 - 150 deg.
SCF Lite Rim #00 - 175 deg.

Buccos1
12-15-2012, 03:06 PM
Sat (12/15)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 370
(1x1) 425 - add briefs
(1x1) 475
(1x1) 535

(1x1) 575 (just walkout)
(1x1) 500


DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail


575 is the most I have ever had out of the racks. I walked it out and got in a medium-wide stance, then took it back in. Just out of curiosity, I did one last rep with 500 and it felt very light after the 575!

Buccos1
12-17-2012, 04:24 AM
Sun (12/16)

Grippers
(1x3) #1
(1x3) #1.5
(1x3) #2
(1x0) #2.5

Vulcan
(2x3) L6

Buccos1
12-18-2012, 04:37 AM
Mon (12/17)

Bench Press
(1x10) 135
(1x5) 185
(1x3) 225
(1x1) 275
(1x3) 300

(2x2) 350 - add Slingshot

Reverse Band Bench Press
(2x1) 380

Buccos1
12-19-2012, 05:33 PM
Wed (12/19)

Box Squats
(1x5) 135
(1x3) 225
(5x3) 315

Bench Press - Monster Mini Bands
(1x5) 135
(6x3) 155
(1x3) 165


DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail

Buccos1
12-22-2012, 07:18 AM
Fri (12/21)

DU - IMPs
Yellow Nail
Blue Nail
1/4 x 7" Grade 5

Horseshoes - 1.25" suede
SCF Lite Plain #00 - few degrees


Ironmind Hub
(1x1) 50
(1x1) 52.5
(1x0) 57.5 - off the ground!

Plateau Buster Swings
(1x20) 90
(1x10) 180
(1x10) 270
(1x10) 320

Pullups
(2x5)

Buccos1
12-22-2012, 03:34 PM
Sat (12/22)

Squats
(1x5) 135
(1x3) 225
(1x2) 295
(1x2) 345
(1x2) 435 - add briefs
(1x1) 480
(1x1) 510

Ironmind Hub
(3x1) 50

Buccos1
12-24-2012, 06:15 AM
Sun (12/23)

Bench Press
(1x8) 135
(1x3) 185
(1x3) 225
(1x3) 275
(1x2) 335 - Titan Ram
(1x2) 365 - add shirt (3 Board)
(1x2) 385 - 3 board
(1x1) 405 - 2 board


Grippers
(1x3) #1
(1x3) #1.5
(1x3) #2
(1x0) #2.5 - 4mm
(1x12) #1.5

Buccos1
12-27-2012, 06:48 AM
Mon (12/24)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
6" Red Nail

Horseshoes - 1.4" suede
SCF Lite Plain #00 - 120 degrees


I hadn't planned on doing a 6" Red today! Especially since I've done nothing harder at this length than warm-up grade 5 bolts, these past several months. Last night, I got to thinking maybe I'd try a 6.5" Red today. The more I thought about it, the more an all-out 6" Red attempt made sense though, so I tried my first cut-down Red in a long, long time.


6" Red Nail


http://www.youtube.com/watch?v=PogqbhP1dZg

Buccos1
12-27-2012, 04:37 PM
Thur (12/27)

Box Squats
(4x3) 315
(4x2) 335

Shrugs
(1x8) 225
(1x8) 315
(1x8) 405

DU - IMPs
Yellow Nail
Blue Nail
1/4 x 7" Grade 5

Buccos1
12-29-2012, 10:40 AM
Fri (12/28)

Speed Bench - Monster Minis
(1x5) 135
(8x3) 155

Dips
(1x8)
(1x8) 25
(1x8) 45


Horseshoes - 1.25" suede
St. Croix Forge Regular Plain #000 - 160 degrees


I made my attempt at the RP000 cert today (2012 goal). I took it to about 160, which was obviously short, but still a decent PR with this shoe. I gave an all-out 100% on my attempt. For a second, I though I had a chance, but ran out of steam when I was getting to the crush. And at that point, technique was breaking down, pain setting in more-and-more, and the shoe was just digging into the leg going nowhere.

Buccos1
12-29-2012, 02:54 PM
Sat (12/29)

Deadlifts
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 405
(1x1) 475 - add suit (straps down)
(1x1) 550



I finally got 550 on the deadlift today! This has been one of my goals dating back to late 2010. And I've been stuck between 520-535 since then. Another big goal of mine is a triple bodyweight deadlift, and this puts me 30lbs. away.

The heaviest prior attempt was 545 a few months ago, which I got about halfway up and lost it. I started to lose it on the left side but was able to hang on. If I had a better grip on the left, I might have had a more smooth lockout.



http://www.youtube.com/watch?v=CvT93k_M0Nw

Buccos1
12-30-2012, 03:52 PM
Sun (12/30)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 245
(1x4) 295
(1x3) 365 - add shirt (3 board)
(1x2) 385 - 3 board
(1x1) 405 - 2 board
(1x1) 415 - 2 board

1-arm dumbbell F-press
(2x5) 40
(1x5) 30


Grippers
(2x3) #1
(1x3) #1.5
(1x3) #2
(1x12) #1.5

Buccos1
01-01-2013, 07:41 AM
Mon (12/31)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 8
Red Nail

Horseshoes - 1.25" suede
SCF Regular Plain #000 http://www.youtube.com/watch?v=JdBSs_Gyj1M

Ironmind Hub
(2x1) 50
(1x0) 57.5 - few inches

Plateau Buster Swings
(1x15) 90
(1x8) 180
(1x8) 270

Pullups
(1x10)


Today marked the end of a very long battle with a nasty little horseshoe: the St. Croix Forge Regular Plain #000! This had been my goal since early in the year and initially, I wasn't sure if it was even possible. My first attempt at this shoe got zero movement, caused damage to ribs on my left side, messed up my shoulder, and tore a chunk of skin from my knuckle. The progress was slow and painful, but it is over!

Buccos1
01-03-2013, 05:02 PM
Thur (1/3)

Speed Bench
(8x3) 185

Box Squats
(2x2) 335
(6x2) 355

Dips
(2x12)

Horseshoes - 1.25" suede
SCF Lite Rim #00

Buccos1
01-06-2013, 07:28 AM
Sat (1/5)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 365
(1x1) 455 - add briefs
(1x1) 525

Walk-outs
565
585

Buccos1
01-07-2013, 03:30 AM
Sun (1/6)

Bench Press
(1x5) 135
(1x5) 185
(1x3) 225
(1x5) 275
(2x1) 345 - add Slingshot
(1x1) 365

Reverse Band Bench Press
(1x1) 385
(1x1) 405

Dips
(2x8) 45


DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
5/16 x 7" O1 (485lbs.) - 25 degrees

Buccos1
01-09-2013, 04:34 AM
Tue (1/8)

Shrugs
(1x10) 225
(1x8) 315
(1x8) 405

Barbell Curls
(1x10) 95
(1x8) 115
(1x5) 135

Ironmind Hub
(3x1) 50

Pullups
(2x5)

Horseshoes - 1.25" suede
SCF Lite Rim #00

DU - IMPs
Yellow Nail
Blue Nail

DU - BBW
19/64 x 7" O1 (400lbs.) - 40 degrees

Buccos1
01-10-2013, 04:22 AM
Wed (1/9)

Box Squats
(8x2) 365

Speed Bench - Monster Minis
(8x3) 135

Dips
(1x15)
(2x5) 55

Buccos1
01-11-2013, 05:07 PM
Fri (1/11)

Deadlifts
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 455 - loose suit, straps down
(1x1) 500 - straps up

Buccos1
01-13-2013, 06:48 AM
Sat (1/12)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 375
(1x2) 425 - add briefs
(1x1) 475
(1x1) 495

Ironmind Hub
(1x1) 37.5
(1x1) 55
(1x0) 57.5

Buccos1
01-13-2013, 02:57 PM
Sun (1/13)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 245
(1x5) 300
(1x3) 365 - add shirt/3 board
(1x2) 405 - 2 board
(1x1) 425 - 2 board

Lat Pulldowns
(1x15) 130
(1x15) 150



I tied a PR today on reps with 300 ... the last time I was able to do 300x5 raw was when I was 30 pounds heavier. The 405 to a 2-board felt great, so I decided to take a shot at 425, which was the most I have ever attempted on bench (any style). It was a quick, solid rep, and wasn't hard to touch at all. Having a good liftoff person in training has made a big difference, as I've been able to keep my set-up and get away from the rack arms, which I've had problems with in solo-training.

Buccos1
01-16-2013, 04:35 AM
Tue (1/15)

Shrugs
(1x15) 135
(1x8) 225
(1x8) 315
(1x8) 405
(1x5) 475

Ironmind Hub
(1x3) 40
(1x0) 57.5
(1x1) 55

Pullups
(1x10)

Horseshoes - 1.25" suede
SCF Lite Rim #0

DO - IMPs
Yellow Nail
Blue Nail
1/4 x 6" Grade 5
Red Nail

Buccos1
01-17-2013, 03:46 AM
Wed (1/16)

Grippers
(1x3) #1
(1x3) #1.5
(1x2) #2
(1x15) #1.5

Buccos1
01-18-2013, 03:35 AM
Thur (1/17)

Box Squats
(8x2) 350

Bench Press - mini bands
(2x3) 155
(6x3) 145

Buccos1
01-19-2013, 03:23 PM
Sat (1/19)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 405 - add briefs
(1x1) 475
(1x1) 525

Walkouts
565
600

DO - IMPs
Yellow Nail
1/4 x 6" Grade 8
8mm x 7" O1 (465lbs.)


The 600lbs. on the walkout was a "PR." I tried this one other time and just was able to get it up off the hooks. Today, I walked back, got into a med.-wide stance and was able to walk back in OK. (I was by myself and didn't want to take a chance taking a real wide stance.)

The 8mm bar fell in about 20 seconds. I might take another shot at a 485 bar soon, depending on how other training is going. Maybe another 500+ IMP attempt is in the cards?

Buccos1
01-20-2013, 03:33 PM
Sun (1/20)

Bench Press
(1x8) 135
(1x5) 185
(1x5) 225
(1x8) 275

(1x2) 335 - Titan Ram
(1x2) 385 - add shirt/2 board
(1x2) 405 - 2 board
(1x1) 415 - 1 board



http://www.youtube.com/watch?v=4Awb-Q-F4-U

Buccos1
01-23-2013, 05:35 AM
Tue (1/22)

DU - IMPs
Blue Nail
1/4 x 6" Grade 5 (thread snapped at 10 deg.)

Horseshoes - 1.2" suede
SCF Lite Plain #000

Ironmind Hub
(1x3) 40
(1x1) 55
(1x0) 57.5

Plateau Buster Swings
(1x15) 90
(1x12) 180
(1x8) 270
(1x8) 320

Buccos1
01-24-2013, 03:44 AM
Wed (1/23)

Box Squats
(8x2) 365

Grippers
(2x3) #1
(1x3) #1.5
(2x3) #2
(1x10) #1.5

Buccos1
01-25-2013, 03:46 AM
Thur (1/24)

Speed Bench Press - chains
(8x3) 170

Dips
(1x8)
(2x8) 55

Buccos1
01-25-2013, 06:02 PM
Fri (1/25)

Deadlifts - against bands (quad-mini)
(2x3) 135
(2x3) 225
(2x1) 315 - add briefs

Deadlifts
(1x2) 405
(1x1) 495


Today was the first time I pulled against band tension. At first, it was awkward, then I started to get the feel of it on the sets with 225. The 315 was tough near the top, when the bands felt like they were throwing me off. The first rep of 405 (normal weight) felt pretty weird and flew up -- done right after band work.

Buccos1
01-27-2013, 07:18 AM
Sat (1/26)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 365
(1x2) 405 - add briefs
(1x1) 475
(1x1) 500

NickAus
01-28-2013, 03:11 AM
Good work with the band pulls and the squat work!!

Buccos1
01-29-2013, 03:39 AM
Good work with the band pulls and the squat work!!

Thanks man!

Buccos1
01-29-2013, 03:42 AM
Mon (1/28)

Bench Press
(2x8) 135
(1x3) 225
(1x3) 245
(1x3) 295
(1x3) 335 - add Slingshot
(2x1) 355


DU - IMPs
Yellow Nail
Blue Nail
1/4 x 6.5" Grade 5

DU - BBW
1/4 x 6.5" Grade 8

Buccos1
01-30-2013, 05:37 PM
Wed (1/30)

Box Squats
(8x2) 350

Ironmind Hub
(1x5) 40
(2x1) 55

Horseshoes - 1.2" suede
Diamond Bronco PL000 - 120 deg.

DO - IMPs
Yellow Nail
1/4 x 6.5" SS
Red Nail



The PL000 was the first I've attempted since the one I took down last year. I didn't get a good kink and ended up battling with it for 6-7 hits, and was able to open it to about 40 degrees. Then, I fought it for 2 minutes to get it to about 120 degrees. I had to save something for squats, so I left it at that. My second hub attempt on the 55 was stronger than the first. Getting close to 57.5!

Buccos1
02-01-2013, 04:15 AM
Thur (1/31)

Speed Bench - mini bands
(8x3) 155

Grippers
(1x5) #1
(1x5) #1.5
(1x3) #2

Buccos1
02-02-2013, 04:15 PM
Sat (2/2)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 405 - add loose suit (straps down)
(1x1) 475 - straps up
(1x1) 505


Horseshoes - 1.25" suede
Kerckhaert SSP 8x18 #000 - 110 degrees


It's been awhile since I tried an SSP 000, so I gave it a shot today. I had some trouble getting it started, but got moving and had a good fight throughout the sweep. I might have been able to get it to 140, but was getting ready to do my work sets for squat and didn't want to mess that up too much.

Buccos1
02-03-2013, 04:20 PM
Sun (2/3)

Bench Press
(1x8) 135
(1x8) 185
(1x5) 225
(1x3) 245
(1x2) 315
(1x3) 365 - add shirt/2-board
(1x1) 405 - 2 board
(1x1) 440 - 1 board


The 315 for reps was a PR for me, regardless of weight. When I was heavier and was benching 325-330, I still never got 315 for reps raw. Might have gotten a third, but wanted to save something for the shirted reps. The 440 today was the most weight I've ever had in my hands on bench!


315x2


https://www.youtube.com/watch?v=HpC3c_V9ZHY


440 - 1 board


https://www.youtube.com/watch?v=ogobFl3g86w

Buccos1
02-05-2013, 05:11 PM
Tue (2/5)

DO - IMPs
Yellow Nail
Blue Nail
Red Nail

Horseshoes - 1.2" suede
SCF Lite Rim #2

Pullups
(4x5)

Plateau Buster Swings
(1x8) 90
(1x8) 180
(1x8) 270
(1x8) 340

Ironmind Hub
(1x5) 40
(2x0) 57.5
(1x1) 57.5 :D

Buccos1
02-07-2013, 05:40 PM
Thur (2/7)

Box Squats
(8x2) 365

Speed Bench - mini bands/chains
(8x3) 135

Grippers
(1x5) #1
(1x3) #1.5
(1x2) #2
(1x3) #2
(1x8) RB 210N

Buccos1
02-08-2013, 05:33 PM
Fri (2/8)

Deadlift
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 495 - add suit
(1x1) 520

Ryan Celli
02-08-2013, 05:44 PM
YO - Nice 440 1 board! Good to see you putting in some work on Sundays!

Buccos1
02-09-2013, 04:00 PM
YO - Nice 440 1 board! Good to see you putting in some work on Sundays!

Thanks bro! It's been great benching with the guys there.

Buccos1
02-09-2013, 04:05 PM
Sat (2/9)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 385
(1x2) 425 - add loose suit (straps down)
(1x1) 475 - straps up


DO - IMPs
Yellow Nail
1/4 x 6" FBBC square
5/16 x 7" 304 Stainless -- 15 deg.
Red Nail



Squats felt pretty good. I stopped at 475 to give myself somewhat of a break this week. I got some 5/16" stainless in from Fastenal. Not sure if I ever attempted it before--maybe once unsuccesfully, if I remember right. I spent way too much time overthinking it before the bend and got a weak kink. I reset and hit it pretty good, but my fingers were torn up a little from the square and I pulled back and tried a Red right after it, which felt like 1/4 stock after the 5/16 SS! I have no idea what the stainless rates at, but this is another piece I'd like to work towards bending in IMPs.

Buccos1
02-11-2013, 04:44 AM
Sun (2/10)

Bench Press
(1x8) 135
(1x8) 185
(1x5) 225
(1x3) 245
(1x6) 300
(1x3) 365 - add shirt/3-board
(1x1) 400 - 1-board
(1x0) 425
(1x18) 225


I attempted my first rep without a board on the 425. Just missed it at the top... ended up getting out of the groove a little. The 300x6 was a PR for me, regardless of weight.

Buccos1
02-12-2013, 05:05 PM
Tue (2/12)

DU - IMPs
Blue Nail
1/4 x 7" Grade 5

DU - BBW
1/4 x 6.25" Grade 8

Horseshoes - 1.2" suede
Diamond Bronco PL000 - 160 degrees

Ironmind Hub
(1x3) 45
(1x1) 55

[Giant Set]
Pullups (2x5)
Hanging Knee Raises (2x10)
COC Grippers (2x3)-- #1/#1.5
Dips (2x8) -- BW/45

Buccos1
02-13-2013, 05:10 PM
Wed (2/13)

Box Squats
(8x2) 365

DO - IMPs
Yellow Nail
1/4 x 7.5" Stainless
5/16 x 7" O1 Drillrod (470lbs.)

Grippers
(1x5) #1
(1x5) #1.5
(1x2) #2



The 470 bar was the toughest one I've attempted in Ironmind wraps since last Spring (I think). It didn't go down easy, but was completed in less than a minute. I have a 485lb. bar that is calling my name!

Buccos1
02-15-2013, 06:09 AM
Thur (2/14)

Speed Bench - minis/chains
(8x3) 135

Dips
(1x8)
(2x8) 45

Reverse - IMPs
Blue Nail

Reverse - BBW
H x 6 (370lbs.) - 5 degrees

Buccos1
02-15-2013, 05:25 PM
Fri (2/15)

Shrugs
(1x12) 135
(1x12) 225
(1x12) 315
(2x8) 405

Plateau Buster Swings
(1x12) 90
(1x12) 180
(1x10) 270
(1x8) 340

Ironmind Hub
(1x2) 45
(1x1) 55
(1x0) 60

DU - IMPs
Yellow Nail
H x 6" (370lbs.) - from yesterday

DU - BBW
Red Nail - 15 degrees (2 hits with a five-min. break)

Buccos1
02-17-2013, 12:20 PM
Sun (2/17)

Bench Press
(1x8) 135
(1x5) 185
(1x5) 225
(1x5) 275
(1x3) 365 - add shirt/2-board
(1x1) 405 - 1 board
(1x1) 425

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 405 - add briefs
(1x2) 455
(1x1) 495
(1x1) 525



The 425 was a PR. It wasn't pretty, as I dipped a little on the left side, but locked it out evenly on my own. I did the same weight last week, but my lift-off guy touched the bar near the top when I stalled. I'm going to stick with 1 boards until closer to the next meet, but wanted to re-take this weight.

Buccos1
02-19-2013, 05:23 PM
Tue (2/19)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 8
5/16 x 7" O1 Drillrod (485lb.)

Horseshoes - 1.2" suede
Diamond Bronco PL000 - 170 degrees

Ironmind Hub
(1x3) 45
(1x1) 55


The 485lb. bar was the toughest one I've attempted in almost a year. I treated it like a cert. attempt, and was happy to take one down today. I know a 495 bar is within striking distance again, and maybe qualifying for the BattleBar this year.

Buccos1
02-19-2013, 05:26 PM
Here is the 425 bench from the weekend. I was slower on the left side, but tried to lock it out evenly.


http://www.youtube.com/watch?v=GQakdoOnC3c

Buccos1
02-20-2013, 05:53 PM
Wed (2/20)

Speed Bench - chains
(8x3) 135

Bench Press
(1x19) 225

Pullups
(1x10)

Dips
(1x12)
(2x8) 50

DU - IMPs
Yellow Nail
1/4 x 7" Grade 5

DU - BBW
K x 6" (480lbs.) -- 30 deg.

Grippers
(1x5) #1
(1x5) #1.5
(1x4) #2

Buccos1
02-22-2013, 04:34 AM
Thur (2/21)

Deadlifts
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 455 - add suit (straps down)
(1x1) 525 - straps up

Buccos1
02-25-2013, 05:42 PM
Mon (2/25)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 255
(1x4) 305
(2x2) 365 - add Slingshot

Ironmind Hub
(1x3) 45
(1x0) 60 - 1 inch off ground

DO - IMPs
Yellow Nail
1/4 x 6" Grade 5
Red Nail (2)


The 305 felt pretty good, and I would have gotten a fifth-rep, but was lifting by myself in the basement and didn't want to chance a last-rep grinder. I made an attempt at "3 Reds in 60 seconds" today. I never attempted anything like this either (multiple Reds in same workout). I ended up getting 2 Reds in 50 seconds. The first one took 14 seconds and the second, 15 seconds. The remaining time was spent switching up and getting the rubber bands off. I got a hit on the third bar, but was only able to get a kink, then ran out of time. I am going to try this again sometime, as it is a cool feat and something else to work towards.

NickAus
02-25-2013, 06:49 PM
Training looking great, hitting PRs!!!

Buccos1
02-27-2013, 04:25 AM
Training looking great, hitting PRs!!!

Thanks bro!

Buccos1
02-27-2013, 04:26 AM
Tue (2/26)

Plateau Buster Swings
(1x12) 90
(1x12) 180
(1x12) 270
(1x8) 340

DU - IMPs
Blue Nail
1/4 x 7" Grade 5

DU - BBW
H x 6" (440lbs.)
1/4 x 6.5" Grade 8

Grippers
(1x5) #1
(1x5) #1.5
(1x4) #2
(1x10) RB 210N

Buccos1
02-28-2013, 03:29 AM
Wed (2/27)

Box Squats
(8x2) 365

Speed Deadlifts (quad-minis)
(8x3) 225

Buccos1
03-02-2013, 07:07 AM
Fri (3/1)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 8
5/16 x 7" 304 Stainless - 15 degrees

DO - BBW
took the 304 stainless down to 5"

Ironmind Hub
(1x3) 45
(1x1) 55

Pullups
(1x10)

Buccos1
03-03-2013, 06:16 AM
Sat (3/2)

DU - IMPs
Blue Nail
1/4 x 6.5" Grade 5

DU - BBW
K x 6" O1 Drillrod (480lbs.)


Horseshoes - 1.25" suede
Kerckhaert SSP 8x18 #000 - 150 degrees

Buccos1
03-03-2013, 03:33 PM
Sun (3/3)

Bench Press
(1x8) 135
(1x5) 185
(1x5) 225
(1x5) 275
(1x1) 330
(1x3) 365 - add shirt/2-board
(1x1) 405


The 330 was a raw bench PR. :D Back when I was 225, I was in the 325-330 range, but was lifting off for myself in the basement, so I probally could have gotten more. But, the 330 today felt solid. I was actually thinking afterwards that I should have gave 340 a shot.

I put on my old, semi-loose single-ply F6 and got an moderately easy 405. My best max-rep in this shirt last year was around 390 I think. Hadn't had the F6 on since November either.


330 bench raw


http://www.youtube.com/watch?v=ztibGFOXT_o

Buccos1
03-06-2013, 05:48 AM
Tue (3/5)

Box Squats
(5x2) 365
(3x2) 385


DO - IMPs
Yellow Nail
1/4 x 6" grade 5
Red Nail

DO - BBW
N x 6" O1 Drillrod (575lbs.) - 2 3/4"

Horseshoes - 1.2" suede
SCF Lite Rim #2

Buccos1
03-07-2013, 04:01 AM
Wed (3/6)

Speed Bench - minis/chains
(8x3) 135

Dips
(1x20)
(2x8) 45

DU - IMPs
Blue Nail
1/4 x 6" grade 5

DU - BBW
1/4 x 6" grade 8 - 28 degrees

Buccos1
03-09-2013, 06:36 AM
Fri (3/8)

Deadlifts
(2x5) 135
(2x3) 225
(2x2) 315
(1x1) 440
(1x1) 475 - add loose suit (straps down)
(1x1) 530

Joe B
03-09-2013, 08:44 AM
Strong deads Bucco.

Buccos1
03-09-2013, 12:49 PM
Thanks man!

Buccos1
03-10-2013, 04:29 PM
Sun (3/10)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 275
(1x3) 315
(1x1) 385 - add shirt/2-board
(1x1) 405 - 1-board
(1x1) 440

NickAus
03-11-2013, 12:02 AM
Nice work!!

Thought i would let you know, i have been trying different things and so far short term the only thing that seems to help with grippers is pinch grip work and actual gripper work. Thought you may be able to share your thoughts on what you have found?

Cheers.

Buccos1
03-12-2013, 03:21 PM
Nice work!!

Thought i would let you know, i have been trying different things and so far short term the only thing that seems to help with grippers is pinch grip work and actual gripper work. Thought you may be able to share your thoughts on what you have found?

Cheers.

Thanks bro! That is definitely an interesting thought. In my experience, the only thing that has helped me on grippers is gripper training. Even with a recent focus on hub pinching, I didn't notice too much carryover to grippers. (I haven't been training grippers "consistently" though... maybe once-a-week to stay above the #2.)

With grippers, if I ever make progress, I have to devote total training to them. And if I am bending steel or horseshoes simutaneously, I usually end up with an injury--so it's usually one-or-the-other (and bending usually wins out :D). The one thing that I've found beneficial in my sporadic gripper work has been sledge levers. I have experimented with all angles and it seems that rear-levers help the most.

I was 1-2 mm from closing the #2.5 last year, but laying off grippers a few months, and I'm not even close now.

Buccos1
03-14-2013, 03:43 AM
Wed (3/13)

Box Squats
(8x2) 365

Speed Bench - minis/chains
(8x3) 135

Buccos1
03-15-2013, 05:58 PM
Fri (3/15)

DO - IMPs
Yellow Nail
Red Nail

DO - BBW
1/4 x 5.5" Square

Horseshoes - 1.25" suede
SCF Lite Plain #000

Ironmind Hub
(1x3) 45
(1x1) 55
(1x0) 60

Plateau Buster Swings
(1x10) 90
(1x10) 180
(1x10) 270
(1x10) 340


I need to double-check, but I think the Lite Plain #000 bend was a first. Not an overall PR, but very close to the Regular Plain #000 in difficulty. I know I've come close a few times on this shoe, but don't think I've gotten it past 180 degrees until today.

Buccos1
03-17-2013, 05:52 PM
Sat (3/16)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 385
(1x2) 435 - add briefs
(1x1) 475


DU - IMPs
Yellow Nail
1/4 x 6.5" Grade 5

DU - BBW
K x 6" O1 Drillrod (490lbs.)

Buccos1
03-18-2013, 05:32 PM
Mon (3/18)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 275
(1x2) 315
(2x2) 365 - add Slingshot

Giant Set
(2x10) DB Nosecrunches
(2x10) Dips
(2x10) Band Pushdowns


I had to bench alone today, so didn't push it for another rep on the 315, or go any heavier with the Slingshot. Massive pump from the giant set!

Buccos1
03-20-2013, 05:34 PM
Wed (3/20)

Box Squats
(4x2) 365
(4x2) 405

Grippers
(1x5) #1
(1x5) #1.5
(1x7) #2
(1x5) BB Master 5/8"


The 7 reps on the #2 (MMS) was a 2-rep PR! It's crazy because I haven't done grippers the past few weeks (aside from some easy closes). And, looking back at my gripper-past, any time off from grippers usually kills any progress.

Buccos1
03-23-2013, 07:30 AM
Fri (3/22)

DO - IMPs
Yellow Nail
1/4 x 6" Grade 8
Red Nail

Ironmind Hub
(1x3) 45
(1x1) 55

Buccos1
03-23-2013, 04:12 PM
Sat (3/23)

Deadlifts
(2x5) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 475 - add loose suit (straps down)
(1x0) 525 - straps up
(1x1) 525


Got a little out of position on the first 525 and cut it loose early. The second attempt was a grinder!

Buccos1
03-25-2013, 06:18 AM
Sun (3/24)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 275
(1x3) 315
(1x2) 365 - add shirt/2-board
(1x1) 405 - 1 board


Had to cut the session short, as I was experiencing pain in the left elbow. This was in my single-ply Super Katana. It's not really tight in the chest or arms, but the left sleeve opening is crushing the tendons around the elbow, making it tough to maintain throughout the rep. This is only happening on the left side. :confused:

Buccos1
03-26-2013, 04:13 AM
Mon (3/25)

DU - IMPs
Yellow Nail
Blue Nail
1/4 x 6.25" Grade 5

DU - BBW
19/64 x 7" (400lbs.) - 35 degrees


Horseshoes - 1.2" suede
SCF Lite Rim #0

NickAus
03-26-2013, 04:59 AM
Strong work as usual bro!!

Buccos1
03-26-2013, 05:07 PM
Strong work as usual bro!!

Thanks!

Buccos1
03-26-2013, 05:08 PM
Tue (3/26)

DO - IMPs
Yellow Nail
19/64 x 7" O1 (400lbs.) - finished off from yesterday
Red Nail

Ironmind Hub
(1x3) 45
(1x1) 55
(1x0) 60

Plateau Buster Swings
(1x12) 90
(1x12) 180
(1x10) 270
(1x10) 340

Pullups
(2x5)

Buccos1
03-28-2013, 04:19 AM
Wed (3/27)

Speed Bench
(1x10) bar - add mini bands
(1x3) 135
(8x3) 135 - add set of chains

Close-grip Bench
(1x5) 135
(1x5) 225
(1x5) 250


Grippers
(1x5) #1
(1x5) #1.5
(1x5) #2

Buccos1
03-30-2013, 06:10 AM
Fri (3/29)

Horseshoes - 1.2" suede
Kerckhaert SSP 8x18 #000 - 160 degrees

Braced
5/8 x 25" A36


The 160 on the SSP was a PR! My previous best on this shoe was around 150. Right before this bend, I wrapped up a Mule #000 shoe and gave it a few hits, without much luck ... maybe a couple of degrees. So, then, I gave the SSP a shot (totally unplanned). Had to take several extended hits on the kink, which, I think, ended up costing me when I had a chance to take it further at the end.

The 5/8 was my first in awhile. And it felt great to finally bend one of these bars again! I wasn't sure if I'd be able to immediately pick up at a 25" bar after the layoff, but it was done in about 3 minutes.

Buccos1
04-01-2013, 07:23 AM
Sat (3/30)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 275
(3x1) 365 - add shirt/2-board


DU - IMPs
Yellow Nail
1/4 x 6.5" Grade 5

DU - BBW
18/64 x 6" (475lb.)


My elbow was still in pain from the shirt, so I wasn't able to do too much more.

Buccos1
04-01-2013, 03:34 PM
Mon (4/1)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 405 - add briefs
(1x1) 455
(1x1) 495

Ironmind Hub
(1x1) 45
(1x1) 55
(1x0) 60

DO - IMPs
Yellow Nail
5/16 x 7" HRS
8mm x 7" O1 Drillrod (465lbs.)

Buccos1
04-03-2013, 04:17 AM
Tue (4/2)

Speed Bench - mini bands
(8x3) 155

Bench Press
(1x15) 225

DU - IMPs
Yellow Nail
1/4 x 7" Grade 8 - 10 deg.

Buccos1
04-04-2013, 03:36 AM
Wed (4/3)

Horseshoes - 1.2" suede
Diamond Bronco PL00

Ironmind Hub - 5 sec. holds
(3x1) 50

Grippers
(1x5) #1
(1x5) #1.5
(1x2) #2

Buccos1
04-04-2013, 05:14 PM
Thur (4/4)

Close-grip Bench Press
(1x8) 135
(1x5) 185
(2x5) 225
(1x5) 245

Dips
(2x10)

Horseshoes - 1.2" suede
St. Croix Forge Lite Plain #000


I normally don't bend the shoes two-days-in-a-row, but decided I am going to make a serious run on the SSP#000 and need to adjust to higher levels of repetitive trauma from shoe bending, multiple times/week. I think this might help me get through the crush in an all-out battle with the SSP.

Buccos1
04-07-2013, 06:07 AM
Sat (4/6)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x2) 350
(1x2) 405 - add briefs
(1x1) 475
(1x1) 500


Deadlifts
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 405
(1x1) 475 - add suit/straps down
(1x1) 535 - straps up



My top two sets for each lift felt pretty good today. I normally don't do heavy squats/deads on the same day, but had to make up a workout. The 535 ties my second-best deadlift (done once at 225lbs, and once at 220lbs.) Weight today is 199.


500 Squat


http://www.youtube.com/watch?v=Tx2qi7ScQEw


535 Deadlift


http://www.youtube.com/watch?v=LhjuBYEkYgY

Buccos1
04-08-2013, 04:35 AM
Sun (4/7)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 275
(1x3) 315
(1x2) 350 - add shirt/2-board
(1x1) 385


I put on my old, loose (stretched-out 46) F6 for my top two sets today. No pain at all in the elbow. Not sure if I'm going to get right back in the Katana, or stick with the loose shirt a few weeks.

Buccos1
04-09-2013, 04:20 AM
Mon (4/8)

Horseshoes - 1.2" suede
Diamond Bronco PL000 - 155-160 deg.

Braced
3/4 x 39" A36 HRS


I was hurting after the long bar bend today. First attempt at a 3/4 bar in over a year too.

Buccos1
04-12-2013, 04:19 AM
Thur (4/11)

DO - IMPs
Yellow Nail
1/4 x 6.5" Square
Red Nail

Ironmind Hub
(1x1) 45
(1x1) 50
(1x1) 55

Horseshoes - 1.2" suede
Diamond Classic #00



I ended up pulling something from the 3/4 bend the other day. Had a scare but it might not be as bad as originally thought. I wanted to test things today and tried an easy shoe bend, which seemed OK throughout.

Buccos1
04-13-2013, 06:33 AM
Fri (4/12)

Speed Bench - minis/chains
(8x3) 135

Horseshoes - 1.2" suede
SCF Lite Rim #2

DU - IMPs
Blue Nail
1/4 x 6.5" Grade 5

DU - BBW
1/4 x 6.5" Grade 8 - 25 deg.

Buccos1
04-13-2013, 05:01 PM
Sat (4/13)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 385
(1x2) 425 - add briefs
(1x1) 475


My side/ab-area held up OK (issue from last Monday), but I decided not to push it anymore today.

Buccos1
04-15-2013, 04:19 AM
Sun (4/14)

Bench Press
(1x8) 135
(1x5) 185
(1x3) 225
(1x3) 275
(1x1) 305
(1x0) 340


Took the 340 about half-way up and stalled. It would have been a raw PR.

NickAus
04-16-2013, 01:06 AM
Thanks bro! That is definitely an interesting thought. In my experience, the only thing that has helped me on grippers is gripper training. Even with a recent focus on hub pinching, I didn't notice too much carryover to grippers. (I haven't been training grippers "consistently" though... maybe once-a-week to stay above the #2.)

With grippers, if I ever make progress, I have to devote total training to them. And if I am bending steel or horseshoes simutaneously, I usually end up with an injury--so it's usually one-or-the-other (and bending usually wins out :D). The one thing that I've found beneficial in my sporadic gripper work has been sledge levers. I have experimented with all angles and it seems that rear-levers help the most.

I was 1-2 mm from closing the #2.5 last year, but laying off grippers a few months, and I'm not even close now.

Thanks

Ok rear facing levering, must be due to the work the pinky and ring fingers have too do.

I'm with you, when I back off on the grippers I go backwards on the heavy grippers.....rep work (25+) seems easier to maintain.

Keep up the awesome work bro!!

Buccos1
04-17-2013, 04:25 AM
Tue (4/16)

DO - IMPs
Yellow Nail
1/4 x 7" Square
Red Nail

Ironmind Hub
(1x1) 40
(1x1) 45
(1x1) 50
(1x1) 55

Horseshoes - 1.2" suede
SCF Lite Plain #000

Braced - 1.25" suede
5/8 x 25" A36

Buccos1
04-17-2013, 04:27 AM
Thanks

Ok rear facing levering, must be due to the work the pinky and ring fingers have too do.

I'm with you, when I back off on the grippers I go backwards on the heavy grippers.....rep work (25+) seems easier to maintain.

Keep up the awesome work bro!!

Thanks man! I may try some rep work with grippers. Maybe try to work up to sets of 25 with the 1.5.

Buccos1
04-18-2013, 04:12 AM
Wed (4/17)

Speed Bench - minis
(8x3) 135

Close-grip Bench
(1x8) 225

Close-grip Bench - reverse band
(1x5) 275
(1x5) 295
(1x5) 315


DU - IMPs
Yellow Nail
1/4 x 6.25" Grade 5

DU - BBW
1/4 x 6.5" Grade 8 - 35 degrees


I started to do a little reverse bending today... just getting a feel for the grip and wrap placement. Lots of work to do with this style. I also got some easy reps in with the Wrist Developer.

NickAus
04-18-2013, 05:22 AM
Thanks man! I may try some rep work with grippers. Maybe try to work up to sets of 25 with the 1.5.

What I have found good is on the days where I pretty much know I will not be very strong on the grippers I will do an easy gripper and just do the last 5-8mm of the close (all reps closing hard) usually ending up with 25-100 reps.
I make sure the pinky/ring are really working.
I think this builds very specific muscle in the hands to help with grippers.

Cheers bro, keep up the great work across the board.

Buccos1
04-19-2013, 04:17 AM
What I have found good is on the days where I pretty much know I will not be very strong on the grippers I will do an easy gripper and just do the last 5-8mm of the close (all reps closing hard) usually ending up with 25-100 reps.
I make sure the pinky/ring are really working.
I think this builds very specific muscle in the hands to help with grippers.

Cheers bro, keep up the great work across the board.
Thanks bro! I'm definitely going to try that. I need to mix it up a little too. I've never actually done high-rep stuff with grippers so this should be fun too!

Buccos1
04-20-2013, 06:40 AM
Fri (4/19)

Deadlifts
(2x3) 135
(2x3) 225
(2x2) 315
(2x2) 405
(1x1) 455 - add suit/straps down
(1x1) 520 - straps up

Buccos1
04-20-2013, 01:53 PM
Sat (4/20)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 365
(1x2) 405 - add briefs
(1x1) 475
(1x1) 505


Grippers
(1x5) #1
(1x5) #1.5
(1x5) #2
(1x40) #1

Buccos1
04-22-2013, 05:13 PM
Mon (4/22)

DO - IMPs
Yellow Nail
1/4 x 6.5" Square
M x 6" O1 (505lbs.)

Horseshoes - 1.2" suede
SCF Lite Plain #000

Ironmind Hub
(1x3) 45
(1x0) 57.5
(1x1) 57.5

Pullups
(3x5)

Buccos1
04-24-2013, 04:05 AM
Tue (4/23)

DU - IMPs
Yellow Nail
Blue Nail

DU - BBW
1/4 x 6.5" Grade 8
L x 6" (485lbs.) - 30 deg.

Buccos1
04-24-2013, 04:34 PM
Wed (4/24)

Bench Press
(1x5) 135
(1x3) 185
(1x3) 225
(1x3) 245
(1x3) 300

Speed Bench - chains
(8x3) 135


Grippers
(1x5) #1
(1x30) #1.5
(1x70) T


300 felt heavy today, but I was lifting off myself, and have been used to getting a lift-off the past few months. Massive forearm pump from the high-rep gripper sets!

NickAus
04-24-2013, 06:06 PM
Awesome work bro!!

Buccos1
04-26-2013, 04:42 AM
Awesome work bro!!
Thanks! Starting to work in your higher-rep advice with the grippers. Wow! The forearm pump was massive. I'm curious to see how it'll translate over to 1-rep stuff. (Been stuck right at (few mm) a 2.5 for a long time!)

Buccos1
04-27-2013, 01:10 PM
Sat (4/27)

Squats
(1x5) 135
(1x3) 225
(1x2) 315
(1x1) 385
(1x1) 435 - add briefs
(1x1) 475
(1x1) 510


DO - IMPs
Yellow Nail
5/16 x 7" HRS
Red Nail

DO - BBW
N x 6" (600lbs.) - 90 degrees


I've been having some shoulder pain (among other things), so have been playing it conservatively with DO lately. But, the Red felt super-easy today! I tried a 600lb. bar for the first time in about a year, and it didn't disappoint. Got stuck around 90 degrees... could have gotten it a little more, but it wasn't worth risking another injury.

NickAus
04-28-2013, 03:30 AM
Thanks! Starting to work in your higher-rep advice with the grippers. Wow! The forearm pump was massive. I'm curious to see how it'll translate over to 1-rep stuff. (Been stuck right at (few mm) a 2.5 for a long time!)

Hey bro, I do not think you will see a direct effect on the 1 rep stuff......long term yes.

I feel the high rep stuff helps your hand grow which will of course help and also gets you used to holding that closed position through repetition.

Hope that makes sense and hope your shoulder is ok too!!

Buccos1
04-28-2013, 08:29 AM
Yeah, I always figured that. But it's time to switch it up some. Have been stuck on the 2.5 for awhile. That rep work felt great too ... gave me a different reason to do the grippers (or a different challenge). I'm thinking if I continue to do one "hard set" with the #2, I'll at least maintain where I'm at, and maybe the extra rep work will help some of the nagging bending injuries in the forearms.

Buccos1
04-29-2013, 05:13 PM
Mon (4/29)

Bench Press
(1x8) 135
(1x3) 185
(1x3) 225
(1x3) 275

Bench Press - Reverse Band
(1x3) 345
(1x1) 385

Ironmind Hub
(1x1) 45
(1x1) 57.5

DU - IMPs
Yellow Nail
1/4 x 6.5" Grade 5

DU - BBW
1/4 x 6.25" Grade 8

Reverse - BBW
Yellow Nail (2)


I think this was my first full-bend with the 6.25" G8 (black). I know I've gotten close lately, but took this one to about 50 degrees. The Hub lift felt strong (finally got it on video too). Bench and reverse felt weak today. I need to mess around with positioning with reverse; the second attempt was a lot quicker than the first, after having done some experimentation.

NickAus
04-30-2013, 04:30 AM
Yeah, I always figured that. But it's time to switch it up some. Have been stuck on the 2.5 for awhile. That rep work felt great too ... gave me a different reason to do the grippers (or a different challenge). I'm thinking if I continue to do one "hard set" with the #2, I'll at least maintain where I'm at, and maybe the extra rep work will help some of the nagging bending injuries in the forearms.

I'm with you, that sounds like a solid plan bro.

NickAus
04-30-2013, 04:31 AM
Looking out for the Hub lift video.....

Buccos1
04-30-2013, 03:45 PM
Looking out for the Hub lift video.....

Gotta get that 60! :D


Ironmind Hub 57.5lbs


http://www.youtube.com/watch?v=NMlxQ3gf_LY

NickAus
05-01-2013, 01:09 AM
Ok when you hit 60 i will buy the hub!

Be cool to train the same movement as you.

Go get it!!

Buccos1
05-02-2013, 04:28 AM
Ok when you hit 60 i will buy the hub!

Be cool to train the same movement as you.

Go get it!!

That'd be awesome! I plan on knocking out that 60 sometime soon too! LOL

Buccos1
05-02-2013, 04:34 AM
Wed (5/1)

Mid-bar - 1.25" suede
5/8 x 24.5" A36 HRS

Horseshoes - 1.25" suede
SCF Lite Rim #00

Pullups
(3x5)


Every time I fight a bar of tough 5/8 or 3/4" steel, I am reminded of how much it really takes out of me the next morning! Bruises ... overall feeling of being hit by a car ... whole-body soreness. An entire workout "feeling" condensed into a less-than-five-minute bend.

NickAus
05-02-2013, 04:37 AM
Gotta get that 60! :D


Ironmind Hub 57.5lbs


http://www.youtube.com/watch?v=NMlxQ3gf_LY

Solid lift!!

Buccos1
05-03-2013, 04:18 AM
Thanks bro!

Buccos1
05-03-2013, 04:19 AM
Thur (5/2)

Deadlift
(2x5) 135
(2x3) 225
(2x2) 315
(2X2) 405
(1X1) 475 - add suit/straps down
(1X1) 525 - straps up