First attempt at the Shiney Bastard...

today the steel won...

I got a 10 deg kink in IMP but then it froze...

RED nail falls & horseshoe progress

In this pic you see the size difference between a DC#2 shoe on the right, a St Croix #3 Lite in the middle and a #4 Cemtec on the left. This #4 shoe is much much tougher than the St Croix #3 lite and it makes the DC#2 seem like toy.

This is my current personal best shoe bend. 145 degs , single leathers no additional padding... video coming soon.

My 5 red nails bent to cert requirments using IM wraps

So what is the red nail???

The Red Nail is one of the challenge based certifications offered by Iron Mind. Completion of this, under official conditions while adhering to a strict set of rules, will enable one to be added to a list of world class short steel benders. The Red Nail is a 5/16" thick by 7" long piece of cold rolled steel bar. The hands are protected with minimal padding, only a pair of Iron Minds pads which do NOT add additional leverage to the bar. Then, while using only the hands to contact the bar, it must be bent, un-braced, into a "U" shape in under 1 minute.

Day of BIG PRs!!!

40kg BUP - http://www.youtube.com/watch?v=3iApv_dVqT4








I then bent 5 x DC#2 shoes and then a major PR in my shoe bending, a St Croix #3 plain Lite!



Afterwards I did many set of BUP's with the 32kg & 36kg bell and then thick rope pullups

thick rope weighted pullups
5 sets x 3 reps +32kgs
4 sets x 5 reps +16kgs

Killin' goals one by one..

Today I wanted to do 2 things and cross them off my goal list!

#1 flip my 430kg tyre 8 times in a row!

#2 bend a DC#2 horse shoe to 180 degs with thin leathers under 1 min

I did both!

Time to get some bigger shoes and a heavier tyre!

hammering strength into the forearms

I've been thinking about wrist strength the whole week, various exercises, best ones for bending steel, best ones for strength sports etc..

So I decided I would have a half hour wrist workout.

Hammer lever to face

Rh: 20lb

2 sets x 4 reps *very painfull PRs
3 sets x 3 reps

Lh: 16lb hammer
5 sets x 3 reps

35lb plate curl
Rh: 5 sets x 5 reps
Lh: 5 sets x 3 reps

wrists feeling pretty tender now...

Wed is my speed/fitness/conditioning day... its not fun but essential for complete athletism.

100kg suitcases with 2" handles ( these are my speed suitcases I use to improve my farmers walk they are not heavy so I can almost jog with them the 2" handles also add an interesting grip element)

3 sets x 60 meters

120kg sandbag bear hug run

3 sets x 60 meters

This workout does not seem like much but I promise its a ball buster!

Press & pull

Bottoms up press

RH: 1 set x 3 reps - 16kgs
1 set x 3 reps - 24kgs
3 sets x 3 reps - 32kgs
6 sets x 3 reps - 36kgs* PR

LH: 5 sets x 3 reps - 24kgs ( feeling stiff from bending)

Weighted pullups +32kgs
3 sets x 3 reps

close grip rope pullups +24kgs
4 sets x 5 reps

one arm rows
3 sets x 20 reps @ 50kgs