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Mobster's Wrist Roller Work


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#4121 OFFLINE   mobsterone

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Posted 30 June 2015 - 12:56 AM

Monday pm
Pick axe to the rear

Stub work

2 hand pinch
20 reps made up of 1's and 2's with 5-kilos more than  Fridays 2nd session



#4122 OFFLINE   mobsterone

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Posted 01 July 2015 - 10:19 AM

Wednesday
Seated Press
to 107.5-kilos x 4 reps

Hammer db curls
to 60-kilos a hand x 8 reps

TPD (on harder lat machine)
to 15p x 8 reps (other sets 10 reps) eqv to 17p on easy machine



#4123 OFFLINE   mobsterone

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Posted 04 July 2015 - 12:47 AM

Thursday
Volume work (woke up Friday with right wrist aching so it must have been ok)

Pick axe work

Stub work

Friday
2 hand pinch
warmed up with 92.7-kilos (nothing lighter) 2 x 1 reps, 97.7-kilos x 1 x 2 then 102.7-kilos x 2, 2, 2, 3, 3, 4, 2, 3 (4 may well be my best at this weight)



#4124 OFFLINE   mobsterone

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Posted 06 July 2015 - 05:57 AM

Monday
Grumpy as due to the council and my printer being dicks
Iso P/downs
to 80-kilos x 6 reps @

Smith CGBP
to 150-kilos x 2 x 1 reps

Meat Hook DL

One hand d/l with hook grip
180-kilos x 3 x 1 reps

MDB
3 x 1 reps



#4125 OFFLINE   mobsterone

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Posted 08 July 2015 - 10:18 AM

Tuesday
Axe work

Stub work

2HP work
to 16 x 1 with weight.

Wednesday
P/squat
to 322.5-kilos x 6 reps

L/Press
to full frame x 10 reps (hole 1)

Seated l/curl
to stack +7 stacker plates x 8 reps

L/ext
to stack +7 stacker plates x 8 reps



#4126 OFFLINE   mobsterone

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Posted 12 July 2015 - 03:50 AM

Friday
Stub work - volume

2 hand pinch

My right wrist is still (today being Sunday) aching after the heavy axe work on Tuesday. I'll have to limit this now to one session a week. That said it was HEAVY (close to the record). On other matters I've been especially tired these last few days so the need to drive myself onwards has been paramount. Friday's session was a good example. Dog tired, feeling run down and so on yet when the time came the tired dog becomes a feral beast and wants to tear shit up.


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#4127 OFFLINE   mobsterone

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Posted 14 July 2015 - 01:26 AM

Monday
MHDL
Awful. Not a good lift for me

Seated press
to 110-kilos x 4 reps

Hammer DB Curls
to 55-kilos x 6 reps

TPD
to 17p x 6 reps

Bwt 283lbs



#4128 OFFLINE   mobsterone

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Posted 15 July 2015 - 07:52 AM

Wednesday
Lat Pulldown
to stack + 7 stacker plates x 10 reps

Close grip bench
to 160-kilos x 1 rep (more there for another day)

Low rows
1 set only - stack x 15 reps

Knackered after (blood sugar)



#4129 OFFLINE   mobsterone

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Posted 18 July 2015 - 09:15 AM

Friday
2 hand pinch

CoC 3 (2nd time of doing any gripper work in weeks)
to 5 reps right handed and VVN left.



#4130 OFFLINE   jvance

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Posted 18 July 2015 - 09:17 AM

VVN?



#4131 OFFLINE   mobsterone

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Posted 19 July 2015 - 11:06 AM

Sunday
Stub work
I managed to get air under the set up with an added 25-kilo load. A few further attempts failed. That said the world record is about what I got air under so...Sunday
Stub work
I managed to get air under the set up with an added 25-kilo load. A few further attempts failed. That said the world record is about what I got air under so...



#4132 OFFLINE   mobsterone

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Posted 20 July 2015 - 03:25 AM

Monday
P/squat
to 325-kilos x 6 reps

Seated l/curl
to +7 x 12 reps

L/Press
to 700-kilos x 10 reps H2

L/Ext
to +7 x 12 reps



#4133 OFFLINE   mobsterone

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Posted 22 July 2015 - 01:01 AM

Tuesday
Pick axe work

Stub work

2 hand pinch



#4134 OFFLINE   mobsterone

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Posted 22 July 2015 - 05:34 AM

Wednesday
Seated Press
to 112.5-kilos x 4 reps

hammer db curls
to 60-kilos x 6 reps

TPD
Got jack to help me set up
to 17.5 plates x 6 reps (PB)

bwt 20st 3lbs



#4135 OFFLINE   mobsterone

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Posted 26 July 2015 - 11:36 AM

Thursday
Gripper work
CoC 3
L/H: 10 x 1 reps
R/H: 1, 2, 4, 3, 3, 4. 3. 4. 3. 2 (10 sets)

Friday
Pick axe work
3 singles at the working weight = pain

Stub
1 good rep with the max

Saturday
Nada

Sunday
2 hand pinch
Hit the wall and couldn't pull a single rep with my usual planned working weight. I'll take this as a sign of over training which is ok. I bench and pull tomorrow and that's it until competition day. Rest, stretch and recover.



#4136 OFFLINE   mobsterone

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Posted 27 July 2015 - 03:42 AM

Monday
In dire need of a lay down. Not helped by a 4.40 wake up.

Close Grip Bench
to 165-kilos x 1 rep. Heaviest in a while.

Lat Pulldowns (hard machine)
to 19p x 8 reps. Lower back twinged so knocked it on the head there.

Rolling Thunder
to 140-kilos x 1 rep each. Tried 160-kilos, 155-kilos x and 150-kilos all failed. Dropped back to 140-kilos x 1 left and 3 reps right and what a strain they were lol.