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Mobster's Wrist Roller Work


mobsterone

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Tuesday
The cold is lingering. Work still getting done
Two Hand Pinch
to 107.7kg x 1 reps. Then 111.2kg x 1, fail then 3 x 1 reps

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Thursday
Close Grip Bench Press
to 140-kilos x 1 rep. 160-kilos x 1, 1, F (got top 4-inches from lockout and it just stayed there), 1 rep

Lat Pulldowns - medium stirrup handle bar
to stack x 13 reps

Adj/T/B
to 132.5-kilos x 2 x 3  reps BH. 133.75-kilos x F

Bwt: 301lbs. For some reason I felt like warmed up dog poo after a walk following the gym. Food helped a lot. 

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Friday
Seated Press
to 110-kilos x 3 (more there)

Hammer DB Curls
to 90-kilos x 8 reps (caught my skin on my RH putting the bell down)

Played around with some novel tricep stuff

TPD
to 15.5p x 8 reps - dropped to 9p x 15 reps

Bwt: 300lbs

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Monday
Trained solo
SSB / Hatfield Squats
to 265-kilos/583lbs x 4 reps 

Leg Press
to 320-kilos x 30 r/p reps

Seated Leg Curls (straight sets as other machine in use)
to stack x 30 reps

Leg Extensions (as above)
to stack x 25 reps

Bwt: 302lbs (inc, no doubt, rain soaked clothing weight) 

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Tuesday
The cold is nearly gone.
Two Hand Pinch
to 107.7kg x 1 reps. Then 111.2kg x 1 ugly ass rep. I dropped back to 107.7kg and did 4 x 2 reps

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Thursday
Trained solo (buddy f'ked up a medical appt time)
Close Grip Bench Press
took a light day and did 4 x 3 reps with 140-kilos

s/s

Iso Lever Low Rows
to 130/132.5 kilos x 4+1/5 reps (LH/RH)

DOHTBDL
my fave gym belt is nearly (bad word filter)ed so trained without a belt. It made me dizzy so I had to do rest pause lol
to 192.5-kilos x 4 r/p reps

Bwt: 303lbs

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Friday
Seated Press
to 110-kilos x 1 rep. It was like a rock. Both us jumped over to the Iso Press and worked to 80kg a side x 3/4 reps (L/R)

Hammer DB Curls
to 90-kilos x 7 reps

Paul wants to snatch a 60kg dumbbell so we played with that (he made 50kg). Some clean and jerks and some snatch.

TPD
to 15.5p x 8 reps (horrid handle)

Bwt: 302lbs

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Monday
SSB / Hatfield Squats
Sets of 4 reps until I got to 260kg then 2 reps, followed by a PB single with 305kg. I think I could have done 2 reps except it was a a-wobbling something chronic

Leg Press
sets of 30 reps to 340-kilos x 20 reps

Seated Leg Curls
straight sets of 30 reps to stack

Leg Extensions
straight sets of 30 reps to stack x 27 reps

Bwt: 302lbs

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Friday
Trained solo today. Kept it simple

Seated Press
to 110kg x 3 reps

Hammer DB Curls
to 90kg x 6 reps @

Tricep Pressdown
to 15p x 8 reps

Bwt: 301lbs (sans hoody)

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Tuesday
Two Hand Pinch
to 108.2-kilos x 2, 1+1 r/p (had to re-set / re-chalk), 2, 1+F, 1+F, 1 (9 total) reps

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Thursday
Seated BB Press
to 110-kilos x 4 reps. There was some back and forth when Paul got 8 reps. So he upped it to 120-kilos... nothing. Dropped to 115-kilos... nothing. When I stepped back in and got a solid ass rep (first time in years).

Playing with my one hand lift bar in between.

Hammer DB Curls
to 90-kilos x 7 reps

TPD
to 15.5p x 8 reps

Bwt: 302lbs

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Friday
Close Grip Bench Press
to 145-kilos x 2, 3, and 3 reps

Faffing about with the one hand lift and then turned it into a hip and thigh lift. Knackered a belt clip (had to bend it back after).

Low Cable Rows
to stack x 15 reps

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Monday
SSB/Hatfield Squat
Paul had a go of these today
to 270-kilos x 5 reps (hard on the neck)

Leg Press
to 360-kilos x 20 reps

Seated Leg Curls
to stack x 30 r/p reps

Leg Extensions
to stack x 30 very hard reps

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Friday
Woke at stupid o'clock and got up early. Slightly knackered myself for the gym after. Paul had an appt so...

Close Grip Bench Press
to 145-kilos x 2, 3, 2+F (had to roll it off and completely reset the bar. More embarrassing than anything then 2, 2 reps

Pullover Machine
to stack x 15 reps

DOTBDL
to 197.5 x 2 x 1 and 1 fail (about half way up) reps

Bwt: 301lbs

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3 minutes ago, mobsterone said:

Friday
Woke at stupid o'clock and got up early. Slightly knackered myself for the gym after. Paul had an appt so...

Close Grip Bench Press
to 145-kilos x 2, 3, 2+F (had to roll it off and completely reset the bar. More embarrassing than anything then 2, 2 reps

Pullover Machine
to stack x 15 reps

DOTBDL
to 197.5 x 2 x 1 and 1 fail (about half way up) reps

Bwt: 301lbs

Nothin to be embarrassed about! Your close grip benching is insanely strong!

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Better that than 'help me, help me' ha ha. If you got back a few weeks you'll see me doing 160kg for singles. My best was 170 'off'

 

Monday
Training was... interesting. The first time in a long time I've trained legs at home. I tried, using straps over the bar, to do Squats but the restrictions in my left shoulder made that impossible with 3 plates a side. So I did hip belt squats instead. I worked to an easy, for the legs, 170+kg but it's a faff getting into position. Once we all get used to the changes we need to make on wards and up wards

 

 

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Tuesday
My lower back twinges caused by the dumping of the bar on squats yesterday (before hip belt squats) kept me awake off and on thru the night so as to make me take a couple of painkillers. It seemed to hold me back today. Of course I could also say all of us are getting our heads around the new restrictions caused by the Covid-19 virus. Doesn't mean I can't be pissed off with not doing well.
Two Hand Pinch
to 108.2kg x 3 of 8 attempts

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So, given the time we're all gonna have here's how session No 2 went.

Vulcan Gripper work (first time in a year plus)
LH to 5/6 (eqv to level 15 - or an IM 3) x 4 x 1 reps
RH to 5/6 (eqv to level 16 - or a BB Elite) x 6 x 1 reps

Not to bad for the time etc

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Thursday - Covid-19 session 2
It's still shoulders and arms so we make do with what we have. Paul brought over a light EZ bar, 4 dumbbells, 2 kettlebells and a few other bits. Added to what I have we can make do.

Seated Press in the power rack
The only olympic bar I have here was made for me by Pullum Sports and is deliberately over long so weighs 27kg so I adjusted the weight. It's gonna take a while to get used to the changes so we held back from the usual levels.
60kg x 8 reps, 80kg x 8 reps, 100kg x 4 reps

Hammer Curls (weight does not inc handle (feels kinda thin) and collars)
10, 20 and 30kg x 8 reps. I think we can get these to about 40kg / 88lbs so once I'm there it'll be volume and reps

s/s

Lying Tricep Extensions (used the bench)
20+kg x 8 reps, 60kg (too heavy) x a few so dropped to 45kg or so x 12 reps (this will be tweaked). Slight tweak from the bar in my left wrist so I might wrap it. I also didn't use elbow sleeves. I thin k I've done 70kg on this before so that'll be the aim

Workout was 55mins (much quicker than normal)

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Friday - training under Covid-19 session 3
Close Grip Bench Press
on my 40mm thick non revolving 27kg bar in my power rack. Nothing crazy just
to 140kg or so x 6 x 1 reps. Just looking to maintain at the mo

Pulldowns on a V-Fit multi-gym
sets of 15 x 1/2, 3/4 and all bar 1 plate (about 90kg resistance according to the spec)

Fence post - grip lift
sets of 4 x 40kg, 60kg, 80kg and 90kg with either hand.

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Monday
Hip belt squats (leg press to be collected after 1pm)
to 180-kilos standing on 3 blocks x 12 reps. The canvas strap bites into the ass but needs must

Standing leg curls using the leg extension machine
to all of 3.5p x 2 x 20 reps (done as strict as possible)

Leg Extensions
to 15p x 20 reps

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Tuesday - aka groundhog day
Trained grip with Paul
Two Hand Pinch
to 109.2kg x 3 of 5 attempts. Dropped to 107.7-kilos x 3 and then 4 reps (videod) = annoying.

Light Wrist Roller (3-inch) work
a very light 15-kilos x 6-8 singles for the flexors and 3 singles for the extensors = nice pump

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Thursday
Trained with Paul and Shay today (known and off and on trained with Shay for years in the past and he now lives across the fkin road lol) 
Close Grip Bench Press
to 142.5-kilos approx x 4 x 1 reps

DB Rows
zero warm ups just straight into the max we can get on a dumbbell at the mo
60-kilos x 44 x 8 reps per arm

Adj Thick Bar
to 120+ kilos x 3 x 1 reps @ side

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Friday
Shay only today as Paul's shoulders ruined. Shay is strong on tricep (both are good pressers) so that makes me up my game = good.

Seated Press
to 109.5-kilos x 4 reps (Shay topped out at 120+ for 3)

Hammer Dumbbell Curls (my lift)
to 60+kilos x 10 reps (new longer bar on order)

Skull crushers (on the floor) with press to finish
to 60+kilos (about 65 total) x 12 reps + 3 presses (Shay did 15+10) 

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