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Mobster's Wrist Roller Work


mobsterone

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Thursday
The pain from the injury is becoming more localized. I'd got under the bar yesterday to see if I could move well enough but did some limbering and stretching. Today:

Seated Press
Using the Cerebus triple ply elbow sleeves I worked to 107kg x 6 easily.

Hammer DB Curls
to 90lbs x 8 reps (could feel these pulling on my injury)

TPD
to 12p x 8 reps (as above - so stopped)

Bwt: 308lbs

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Friday
Still on pain meds. Nothing pushed to the max but equally I wasn't resting and I didn't wanna hold back too much either  
Lat Pulldown using a stirrup handle
to the stack x 8 reps. This felt the most ok

Close Grip Bench Press
to 157-kilos x 1 rep. More there for sure

DOH Deadlift
to 207kg x 1 rep - again more there 

No grip today (anything I'd do Friday would pull me forward)

Bwt: a fraction under 308lbs

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Monday
I tried SSB Hatfield Squats. The bar was ok but 60kilos pressed down on a nasty sore spot on the left trap. So no...

Leg Press
to 466kg x 20 reps

Leg Extensions (new)
9p + 2.5kg x 15 reps

Lying Leg Curls
9p + 2.5kg x 10 reps

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Tuesday
Al and Shay worked up to 125kg (275lbs) on the one arm dumbbell row. Bit too heavy for me for now. Neck still tweaking

I'll work back up to my training poundages

Close Grip Bench Press
to 117kg x 5 x 6 reps

Two Hand Pinch
to 107.7kg x f

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Wednesday
Seated Press
to 122.5kg x 3 reps

Hammer DB Curls
to 112lbs x 8 reps LH but RH pulled on the neck injury

TPD
to 10p x ... pulled on my neck again so...

Lying Tricep Extension
to an easy 60kg x 8 reps (no sleeves)

Bwt: 308lbs

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Friday
Took a painkiller. Still a bit twingy. Mark and Dom training

Close Grip Bench Press
to 160kg x 4 x 1 reps

Low Cable Rows
to stack x 12 reps (most uncomfortable set)

RT - Old handle etc
to 170kg x 2 x half reps RH. Both hands were just starting to open up

Bwt: 308lbs

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Monday
SSB Squat
to 100kg / /220lbs x 8 reps. Easy but uncomfortable due to the injury. But I'll add weight next week. The injury is slowly (and I mean slowly) getting better

Leg Press
to 500+kilos / 1100lbs x 15 reps

Leg Extension
to 10p x 15 reps

Lying Leg Curls
to 10p x 12 reps

Bwt: 309lbs

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Tuesday
Nicola and Al at 7.30am (had Nic blitz legs - got a FB 'needed that' after lol). Shay and Mark for the 9.30am

Close Grip Bench Press
to 125kg x 5 x 4 reps (5 x 5 next time)

2 Hand Pinch
to a breaking back in 108kg x 2 x 1 reps

Dumbbell Rows (1 at a time)
50lbs x 8, 90lbs x 8, 60kg/132lbs x 8 (LH site slightly tweaking the injury. Also scratched my right quad with the threaded bar (blood!! ha ha))

Bwt: 309lbs

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Thursday
Trained at 8.30am with Shay and Mark. Injury a bit sore and only jibbing me a bit after 
Seated Press
to 122.5-kilos x 4 reps (heavy as ****)

Hammer DB Curls
to 108lbx 8 reps (easy right, slight pull left)

TPD
to 12p x 8 reps

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Friday
Shay, Dom and Mark. Al trained early and did a 330kg Hatfield Squat
 
Close Grip Bench Press - max session
to 162.5-kilos x 3 x 1 reps. Used Shays triple ply / StrengthShop sleeves

Lat Pulldowns - stirrup bar
to the stack + 10-kilos x 8 reps

Finger and thumb v-bar challenge
to 39.20-kilos x 1 rep (BH). Mark did 2.6-kilos less

DOH Thumbless Deadlifts
This hurt after the injury so we haven't done this for 2-3 weeks but we was well warmed up so...
to 187-kilos x 2 r/p reps (slightly dizzy)

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Monday
Dom only in the am

SSB Hatfield Squat
to 180kg x 4 reps (kept the reps low and it only got painful with the 4p a side)

Leg Press
to 500kg x 15 hard but good reps

Leg Extension
to 10p x 15 reps

s/s

Lying Leg Curls
to 10p x 10 r/p reps

Bwt: 308+lbs

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Tuesday
Nicola and Al at 7.30 and Shay and Dom with me

Close Grip Bench Press
to 125-kilos / 275lbs 5 x 5 reps (sleeves on from set 3)

Two Hand Pinch - volume day
to 107.7 x 3 attempts (2 good singles)

Bwt: 311lbs with new boots on

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Friday
With Keith W and Dom

Close Grip Bench Press
to 162.5-kilos x 4 x 1 reps (silly amount of time faffing about with elbow sleeves)

Low Cable Row
to stack x 12 reps

Dumbbell Row
to 80kg loaded x 8 reps @ (small twinge on LH)

Adj/T/Bar
to set up + 130kg BH. I might try and stay with this to bring it up.

Bwt: 311lbs with boots on

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Monday
Dom, Keith, Craig and myself training. No early starters

SSB Hatfield Squats
to 220kg x 8 reps (pain in the usual place....is that 5 weeks now?)

Leg Press
to 400+kg *(didn't bother adding it up) x 16 reps

Leg Extensions
to 10p x 16 reps

Lying Leg Curls
to 10p x 14 r/p reps (hard as f**k - but gotta be done)

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Tuesday
Did an ATB workout yesterday afternoon following an athlete breaking my world record in a one lift online challenge (mine was in a multi-lift event). He pulled 173 to my 161.95kg. So I did a PM workout to 143.90kg with both hands.

Close Grip Bench Press
to 125-kg x 5 x 6 reps. Felt good on these today

ATB
to 130kg or so. I'll workout a program for this and see if I can't get back up to big numbers

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No. So I still have that record

Thursday
Shay & Nicola @ 7.45am, Keith @ 8.30, Dom @ 9 and Craig @ 9.30

Seated Press
to 122.5kg x silly heavy, dropped to 117.5kg x 4 hard reps (not sure why it felt so heavy). Dropped a 10kg plate on my left foot. Hurts like a mofo

Hammer DB Curls
to 80kg x 8 reps (my back, with no pain killers today, felt ok. In fact my LH did better than my RH)

TPD
to 13p x 6 reps

Bwt: 308lbs (barefoot due to foot injury lol)

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Friday
Close Grip Bench Press
to 162.5kg x 3 x 1 reps (4th came down and stayed down)

Dumbbell Rows
to 100kg x 8 reps per arm

ATB
to 115kg x 6 (1, 1, 1 and 3) reps

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Monday
Spent 3 and a half hours at hospital yesterday. Foot probably broken (like that'll stop me). No cast etc but they gave me some crutches rated at 180kg lol

SSB Hatfield Squat
to 240kg x 4 reps (twinge as per in the back, nothing in the foot)

Leg Press
to 400+ (didn't add it up) x 21 reps

Leg Extensions
to 10p x 21 reps

s/s

Lying Leg Curls
to 10p (missed the first set and went straight in at 6p) x 15 r/p reps - nice cramp in left hamstring.

New Atlas bar arrived (red cerakote bar section). Foot ok after (still hurts just not any more)

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Tuesday
Used the new Atlas Strength bar today. Dom managed to need an ambulance walking home after (tore ligaments in his ankle). Shay did 160 x 9 on the bench

Close Grip Bench Press
to 127.5-kilos x 5 x 4 reps (paused a couple). Felt good

Adj/T/Bar
to 116.2.5 +set up x 1, 3 and 3 reps (dusted chalk onto the handle)

Bwt: 308lbs 

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Tuesday
Close Grip Bench Press
to 127.5kg x 5 x 4 reps (inc a pause)

Adj/T/Bar
to 116.25kg x 1, 3 and 3 reps

Thursday
Seated Press - new bar
to 120kg x 3 reps

Hammer DB Curls
accidental mis-load so I did (oh yes) 100kg / 220lbs x 3/4 reps

TPD
to 13p x 8 reps

Bwt: 308lbs

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Friday
Close Grip Bench Press
to 162.5kg x 1, F, 1, 1 reps

Lat Pulldowns - wide bar
to stack x 8 reps

ATB
to 117.5kg + set up x 3 x 3 reps @
 

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Monday
Time limited by having the grand kids down and an appt at the hospital with the damaged foot (gonna take another 6 weeks to fix apparently). So I did what could be done.

SSB Hatfield Squats
to 240kg x 4 reps (hurt my back tweak more with 160kg)

Leg Press
to 400+kg x 23 reps

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Tuesday
Close Grip Bench Press
to 127.5kg x 5 x 5 reps

Adj/T/bar
to +120kg x 3 x 3 reps

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Thursday
Horrid with the heat and humidity last night then Shay wanted me to train early (8am) so my food hadn't digested. Sweaty trying to get sleeves on. 
Seated Press
all over the place so dropped to 100kg x 8 reps

Hammer DB Curls
to 100kg x 6/4 reps 

TPD
see sleeve issue so 11p x 8 reps

Bwt: 307lbs

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Friday
Hot and humid day. Pain in the ass getting sleeves on etc etc. So a slow sluggish day. Popped into the local gym briefly as  they reopened today (I'd arranged for a local girl to make a celebratory cheesecake)

Close Grip Bench Press
to 162.5kg x fail, dropped to 140kg x 4 x 1 reps - kinda crappy

Low Cable Row
to stack + 20kg x 8 reps - felt heavy

ATB
to +120kg x 3 x 3 reps

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