mobsterone Posted January 6, 2016 Author Share Posted January 6, 2016 Wednesday Seated Iso Press - facing into 55-kilos x 4 r/p repsHammer DB Curlsto a sensible 42.5-kiklos x 8 repsTPD (first 2 sets on new machine and last on LPD)1/2 stack x 12, stack x 12, 14p x 8 repsBwt: 280lbs Gonna compete against Andy Bolton - gotta be done Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 9, 2016 Author Share Posted January 9, 2016 FridayOne hand pinchto 37.7-kilos x 4 r/p repsAdjustable thick barto +100-kilos x 4 x 3 reps totalI will be keeping the numbers just not where Andy and my competition will see them ha ha. However, after this first week of breaking in (and much like Andy teaches) I'll breakdown the weeks, my targets and plan to get some good numbers on the day. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 11, 2016 Author Share Posted January 11, 2016 MondayLot of time working out kinksDOTBDL x timeto 4 x timed sets @ 130-kilosL/Presskinks until stretchedto 640-kilos on H2 x 8 repsS/L/Curlto stack + 6p (all I could find) x 12 repsL/Extto stack + 6p (all I could find) x 12 repsWorked with Shay on his thick bar and one hand pinch Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 14, 2016 Author Share Posted January 14, 2016 TuesdayLondon for the dayWednesdayCG Bench Pressto 100-kilos x 8, 10 and 12LPDto stack +6 x 10 reps (couldn't find the other stacker plate)Adjustable thick barw/ups then 3, 3, 3 and 9 with working weight (5kg more than last time)Bwt: 282-283lbs. Huffing a bit but went for a good walk later (about 4 miles) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 15, 2016 Author Share Posted January 15, 2016 ThursdayNowtFridayNeed to do Pick axe work later or tomorrowSeated BB Pressto 100-kilos x 4 reps (stabilizers off due to using machine for a few weeks)Hammer db curlsto 55-kilos x 6 repsTPDto 16 x 10 reps1 hand pinch (used plates on a pin) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 17, 2016 Author Share Posted January 17, 2016 Friday pmPick axe workJust the item itself (around the 4kg mark weight wise)4 timed sets Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 19, 2016 Author Share Posted January 19, 2016 MondayDouble overhand thickbar hold for time4 timed sets with 130-kilosL/Pressto full frame x 8 repsSeated Leg Curlno warm upstack x 8, 10 and 12 repsL/Extno warm upstack x 8, 10 and 12 repsBwt: 284lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 20, 2016 Author Share Posted January 20, 2016 TuesdayOne hand pinchHome gym. To 4 x 3 reps working weight both hands. Left hand down on right. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 20, 2016 Author Share Posted January 20, 2016 WednesdayCG Benchto 140-kilos x 3 x 1 reps. no sleeves (bit slow)Iso P/Downsto 80-kilos x 2 x 6 reps an armAdj T/Barto 5-kilos more than last time with each hand: 3, 3, 3, 5/9 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 25, 2016 Author Share Posted January 25, 2016 ThursdayNadaFridayPick axe workMondaySeated Pressto 102.5-kilos x 4 repsHammer db curlsto 60-kilos x 6 repsTPDJumped too much too soonto 17p x 3, 16p x 3 repsDOTBDLTLto 3 x time and 1 x away from body timed set Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 26, 2016 Author Share Posted January 26, 2016 TuesdayOne hand pinch up a 1/2 kilo both hands as planned Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 27, 2016 Author Share Posted January 27, 2016 WednesdaySilly boy should look at my diary ha ha. It was a leg day but...CG Benchto 145-kilos x 1 rep, 147.5-kilos x 2 x 1 repsLat Pulldownsto stack + 6p x 8 repsR/ThunderThe adjustable is being repaired (I've managed to knacker the weld on one side)B/H: 60-kilos x 6-8 reps, 100-kilos x 3 reps, 120-kilos x 1 reps, 130-kilos x 3 reps, 140-kilos x 2 x 3 repsR/H only: 150-kilos x 1 rep, 155-kilos x FStretching Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 1, 2016 Author Share Posted February 1, 2016 FridayPick axe workAdded a half kilo (from this point forward it's .25-kilo) and did 4 x timed sets Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 2, 2016 Author Share Posted February 2, 2016 MondayDouble over hand thick bar deadlifts timed holds4 x working setsTuesdayLegs at lastP/Squat mchto 280-kilos x 6 repsS/L/Curlsto stack +6p x 10 repsL/Ext to stack +6p x 12 repsOne hand pinch work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 3, 2016 Author Share Posted February 3, 2016 WednesdayDumb-ass that I am I took the adjustable but brought the wrong pin to use it with - so deadlifts in lieuSeated Pressto 107.5-kilos x 3 reps (should have been 105... sooo )Hammer DB Curlsto 60-kilos x 7 reps @TPDto 16p x 8 repsDOTLDL - max instead of timed holdsto 175-kilos x 3 x 1 reps (remembering to breath is useful ha ha) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 7, 2016 Author Share Posted February 7, 2016 SundayPick axe workSo, for one reason or another (don't ask) I missed both opportunities on Friday and Saturday so trained Sunday. Another .25-kilo added and 4 sets of 21 seconds - damn it's hard. 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted February 7, 2016 Share Posted February 7, 2016 (edited) Does the pick axe help with thickbar? What have you found it has carryover to? Edited February 7, 2016 by Durrs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 7, 2016 Author Share Posted February 7, 2016 It's being done cos it's an event in an upcoming competition. They'll be some crossover but it's hard to say. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 8, 2016 Author Share Posted February 8, 2016 MondayMid-Iso Rowto 75-kilos x 6 reps a sideSmith CG Benchto 70-kilos a side x 1 repsDOTBDL-timed4 timed sets - 1 second more than before each time. Last set by my fingernails282lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 10, 2016 Author Share Posted February 10, 2016 Wednesday Very snotty today. Loading the ginger tea to sweat it out. Energy levels were very much 'lets see what happens'. L/Press to 700-kilos x 8 reps H1 and 8 reps H2. I could have done H3 x 8 but did what needed to be done no more. Seated L/Curl stack x 8 reps, +6p x 8 reps L/Ext stack x 8 reps, +6p x 8 reps Adj T/Handle 5-kilos more than last Adj session x 3, 3, 3, and 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 15, 2016 Author Share Posted February 15, 2016 FridayPick axe work MondayS/Press to 105-kilos x 4 reps Hammer DB Curls to 65-kilos x 4 ugly reps TPD to 16p + stacker plate x 8 reps DOTBDL x time 4 x 130 x time. Better form from next week. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 16, 2016 Author Share Posted February 16, 2016 TuesdayOne hand pinch L/H: same weight as last time just a better 4 x 3 sets/reps R/H: up a half kilo and 3 x 3 and 1 x 5 reps. Small adjustment of hand position to both hands to get better pressure from the outer two fingers. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 17, 2016 Author Share Posted February 17, 2016 WednesdayClose Grip Bench Press to 140kg x 1 slow ass rep, 2 x 1 decently fast reps Iso Lever Rows to 120-kilos x 6 reps an arm Adj T/Bar added 5-kilos to working weight. Felt strong on this - getting the comp focus. 3, 3, 3, 6 reps per hand Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 22, 2016 Author Share Posted February 22, 2016 FridayPick axe handle work 4 x sets of time - hard with more weight added since the last session Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 22, 2016 Author Share Posted February 22, 2016 Monday Bwt a tad down - annoying. Dizzy on the heavy deads. Not helped by a broken lever belt. DOTBTLDL - weight not time to 175-kilos x 5 x 1 reps - only support belt on. Down to 75-kilos x 20 and 85-kilos x 20 reps S/L/Curls stack x 10 reps, +4p x 10 reps L/Ext stack x 10 reps, +5 x 10 reps, +7 x 10 reps Quote Link to comment Share on other sites More sharing options...
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