I am dead set on fixing my weak squat. I will post videos weekly to shine this weakness until i start moving 4 or 5 wheels. I have never had a PL who could teach me to squat properly so everything i know is from books, DVDs and watching hundreds of videos from youtube.
I found a few of these pole barn spikes while i was doing some work in the back of the farm.
They are almost 3/8″ thick, spirialed galvinized steel. 8 1/2 inches long with a very thick head and the points are really stubby.
The spikes were too long for a double under or over hand bend, so i tried out the reverse grip. I bent three of them to a “U” and one in to an “L” (the end bender on the bottom of the pic) Here is a video
-Two hand swings w/Jumping jacks and free squats 10 Per Minute for 21 Minutes w/GymBoss 220 Total reps, 15840lbs of work. ——————————————– Yesterday 19 Oct 07 -Barbell Squats 135×5, 155×5, 175×5, 195×5, 205×5 -Two hand Pinch holds w/50lbs (2 25lbs plates) 2-10 second holds -Barbell Row 115×6, 165×6, 185×6, 235x6x2 -Dumbbell Split Squats (50lbs DBx2) 3×2 each side -Mobility work from FlowFit
Reverse grip was made famous by Pat “The Human Vise” Povilaitis, who is easily one of the strongest human beings on the planet. It is one of my favorite grips to train with because it makes your wrist so damn strong. The motion can be difficult for people to learn because they try to bend across the top of their thumb. The proper plane to apply force is at the base of the thumb between the index and middle finger. Here is a video of Pat destroying a Gr5 cap screw and a video of me bending an Iron Mind Yellow nail. Watch how the both hands will rotate even though the left hand acts as an anchor for the motion.
Pats form is the exact way you want to learn the drill, as he was the man who made this grip famous. I don’t know exactly how thick a bar he can bend like this, but i will wager he can bend things reverse grip that most men can not even budge one millimeter in the double over hand. In Dennis Rogers “Odd object bending and breaking DVD” Pat bends a 3/8 inch thick 5 1/2 inch drill bit. This is among some of the most intense steel bending ever done. There is no one in the world who is a better short bender then Pat.
If you want to learn to bend, you need to check out www.gripboard.com and Jedd Johnsons Bending E-book, which you can purchase from www.Dieselcrew.com. I bought it the first week it was released and i will put my name on it any day of the week. It is first class material for any one who wants to know all things concerning short bending.
Steel Scrolling this evening. The first piece is a 1 inchx1/4 inch piece of flat stock that was 36 inches long. I made 7 bends in it then looped it around. Flat stock is good because it is very strong when you try to twist it. The middle picture is litte 3/16 square stock. I love bending square stock. I usually use 1/4 or 5/16 but i tried out some small stuff today. Square stock makes very artistic designs and looks cool when you twist it. This piece i twisted around 35 times, i dont think the picture really shows how neat it looks.
Steel scrolling is an elite grip training tool. The amount of dynamic and static power you have to produce is great. It is superior to other forms of grip training because it is a total upper body work out and requires a lot of endurance in the arms and back and chest. If you want to get started here is what you need
-Go to a Home Depot of a Lowes and buy some 3/16″X36″ steel rod sections. DO NOT get the pieces that are cut like a big screw. Get the smooth pieces. Start with Round stock and work up to square and flat.
-Warm up your arms with some push ups and shake outs.
-No start your bend near the end and work from there. There are no rules, everything is free style from there. One piece will give you a lot of work. I broke off a section of this, but when i work with the 5/16 it lasts a long time because it is very difficult to break.
My right hand is really chewed up from all of the nail bending on Tuesday, so i am doing is supports until Saturday. Today i did squat walk outs up and down the drive way (many be 300Ft) with 185, 205 and then 255. Afterwards I did Zercher carries, 185, 205, 255. These were no fun at all. Finished up with Get up-Sit ups and some pull ups.
In John Brookfields Grip Masters Manual, he talks about bending entire boxes of 60D’s in one sitting. John was bending 50Lbs boxes, and he uses a unique grip. John just grabs the ends of the nail and presses down to bend it.
This work out gave me an even stronger respect for John and his truly freakish levels of strength and endurance.
I took 200 60D nails and put them in a pile. I used a click counter for each nail i bent to keep a good count. I started the clock right before my first bend and let it run until i hit my goal number. 150 60D’s bent in 1 hour and 15 minutes. I used Iron Mind Cordura hand pads and the double under grip.