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Mobster's Wrist Roller Work


mobsterone
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Friday
Trained with Paul Davies again.

Close Grip Bench Press
to 155kg x 4 x 1 reps

Iso Pulldowns
to 80kg a side x too heavy.

David Horne Fence Post lift (new grip toy and lift)
It arrived yesterday.
So... the current official British Record is 120.4kg. I worked to 123kg. Yeah that

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Monday
Another nasty session with Mr Davies
Leg Press
200kg x 17 reps, 400kg x 17 reps, 700kg x 14 reps

Power Squat Machine
to 450kg x 4 reps (more there)

Seated Leg Curls
to stack +5.5p x 21 r/p reps

Leg Extensions
to stack x 25 r/p reps

Bwt: 300lbs

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Tuesday
Two Hand Pinch
to 106.70-kilos x 1 and then 3 x 2 reps = another good session. Mid target 110 for multiple singles and then onward to 115kg x 4-8 x 1 and then finally 120+ x 1

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Thursday
Trained with Paul D again. Ken and Dom back in a week or so - meaning it'll be a 4 man crew for bench.

Close Grip Bench Press
to 160-kilo single (a little too hard) then a small drop to 157.5-kilos x 2 x 1 reps (next time will be 3-4 x 1 reps)

s/s

Lat Pulldowns - wide bar
12p x 15 reps, 17p x 12 reps, stack+4.5 stacker plates x 12 reps 

Rolling Thunder (stiff handle)
worked to +120kg x 3 reps @, 130kg x 3 reps @, 140kg x 3 reps @, 160kg x 3 reps @ (this would be a nice work set number for 3x3). Then up on the blocks to a 188kg x fail and then 1 rep both RH (new PB)

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1 hour ago, mobsterone said:

Thursday
Trained with Paul D again. Ken and Dom back in a week or so - meaning it'll be a 4 man crew for bench.

Close Grip Bench Press
to 160-kilo single (a little too hard) then a small drop to 157.5-kilos x 2 x 1 reps (next time will be 3-4 x 1 reps)

s/s

Lat Pulldowns - wide bar
12p x 15 reps, 17p x 12 reps, stack+4.5 stacker plates x 12 reps 

Rolling Thunder (stiff handle)
worked to +120kg x 3 reps @, 130kg x 3 reps @, 140kg x 3 reps @, 160kg x 3 reps @ (this would be a nice work set number for 3x3). Then up on the blocks to a 188kg x fail and then 1 rep both RH (new PB)

Where are your numbers on a "new" better rolling RT currently? Are you in a personal best (PB) Zone?

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Hard to say. It's a new PB on this old and stiff handle. As you know the issue with ALL variants of Rolling Thunder is they cost decent bucks and all get f**ked real quick. Hence the number of other companies handles which spin better and last longer. Is there any cross over from the 188kg to what I could do on a new handle? There must be but at what level? At a guess 125-130 maybe. My most recent purchase was David Horne's 'Fence Post'. 

Friday
Another PD session. Ass dragging a bit from yesterdays work. Left bloody notebook at home tsk

Seated Press
 to 107.5kg HAF

Hammer DB Curls
to 80kg (strap) x 16 reps also HAF

TKB
to 20kg x 8 reps

TPD
to 16p x 8 reps

Bwt: 299lbs

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Monday
Trained with Paul D. There's a suggestion that a female strength competitor might join us (3rd place in a Wales Strongest Woman according to her FB profile). Stomach issue Sunday (aka weightlifters revenge - if you know, you know).

Leg Press
200kg x 17 reps, 400kg x 17 reps, 700kg x 14 reps (HAF)

SSB Squats
to 180-kilos x 3. Bombed on 4th. I sat on the bench and used my arms to pull myself back up. It WILL be 4 reps next time

Seated Leg Curls
to stack +5.5p x 25 r/p reps

Leg Extensions
to stack x 21 r/p reps

Bwt: 300lbs

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Tuesday
Two Hand Pinch
to 107.70-kilos x 4 (of 5 attempts) x 1 reps. No doubles which was probably down to the 1kg jump from the last session.

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Thursday
Urgh. I spent WAYYYYY too much time fixing my glasses this morning. So training was cut short as I was busy after too. No Paul D today as he had had some minor surgery yesterday. Bench crew in effect tomorrow (3 of the 4). Meat order placed (to be delivered to the gym tomorrow - inc 3 x 18oz mized grills and a 36oz Tomahawk Steak - nom).  

Iso Press
to an easy-ish 75-kilos a side (1 at a time) x 6 reps @

Hammer DB Curls
Only to 30-kilos today x 20 reps

TKB
to 20-kilos x 9 reps @

Tricep PUSH downs (usually a pressdown)
to stack (first time with the lot I think) x 10 reps

Bwt: 299lbs

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Friday
Took my sweet time
Close Grip Bench Press
worked with Dom only (Paul D still recovering from facial injury) - Dom needs to bounce back from 4 weeks off.
to 157.5-kilos x 3 x 1 reps

Low Cable Row
to stack +5.5p x 15 reps

Adjustable Thick Bar
Played around with the grip
to 130-kilos @ x 3 x 1 reps, then worked to 135-kilos x 3 x 1 reps

Bwt: 298lbs

Also picked up a meat order: 3 x 18oz mixed grill and 1 x 2lb+ Tomahawk Steak. Food to grow on. Nom

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Monday
Lower volume day. Trained with Paul D. 
Leg Press
sets of 8 reps 200/400 and 700-kilos

Power Squat Machine
to 450-kilos x 5 reps

Seated Leg Curls
to stack +5.5p x 15 reps

Leg Extensions
to stack x 15 reps

Bwt: 299lbs

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Thursday
With Paul Davies
Football bar press
Another to add to the rotation.
Bar (20kg??) x 8 reps, 40-kilos x 8, +50-kilos x 8 reps, 60-kilos x 8 reps, 65-kilos x 8 reps
You feel this way more in the front delts

Hammer DB Curls
Decided to do '30's'. Oh man...
7.5-kilos x 30 reps, 15-kilos x 30 reps, 30-kilos x 30 reps... ouch

TKB
to 20-kilos x 12 reps

Tricep Pushdowns
on the hard machine (photos taken)
to the stack x 10 reps

Bwt: 298lbs 

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Friday
3 man crew today. All the way through

Close Grip Bench
to 157.5-kilos x 1, TnG, F, F and then a drop to 150kg x 1 reps

Mid Iso Row
to 82.5kg x 7 reps

DOTBDL
to 180kg x 4 reps

Bwt: (hoody on) 301lbs

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Monday
All on my lonesome today lol

Leg Press
15's today + a LOT of hamstring stretches
So 200, 400 and 700-kilos x 15 reps

SSB Squats
HAF (dizzy on No 4) to 180-kilos x 5 reps

Seated Leg Curls
12p x 25 reps, 18p x 25 reps and stack +5.5p x 15 reps

Leg Extensions
1/2 stack x 25 reps, 3/4 x 25 reps, stacks x 15 reps

Bwt (hoody on): 303lbs

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Tuesday
Two Hand Pinch
Added a 1/2-kilo to 108.70-kilos x 4 (of 6 - 2 seemed to go forward before moving up - I changed position and got the rep) x 1 reps reps.

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Thursday
Eased up a little today. Trained solo

Seated BB press
to 100-kilos x 4 reps

Hammer DB Curls
to 60-kilos x 8 reps

TKB
to 22.5-kilos x 7 hard reps

Tricep Pushdowns
to the stack x 12 hard reps (a sod to get into position on my own) 

Bwt: 300lbs

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Friday
Full 4 man crew today (me, Ken, Dom and Paul - for bench only). Meat order (nom)
Close Grip Bench Press
to 155-kilos x F. So... dropped to 130-kilos x 4 reps, 135-kilos x 4 reps (much better groove)

Lat Pulldowns - small handle
to stack x 12 reps

Fence Post
to 105-kilos x 2 x 3 reps @ hand (putting the work in time - not max time)

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Monday
Leg Press
to 700-kilos x 8 reps (held back to do better on squats)

Power Squat Machine
to 450-kilos x 6 reps

Seated Leg Curls
to stack + 5.5p x 1 5 reps

Leg Extensions
to stack x 15 reps
 
Bwt: 302lbs with hoody on

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Thursday
Trained solo

Seated BB Press
to 100-kilos x 6 reps

Hammer DB Curls
to 65-kilos x 2 x 8 reps

TKB
to 22.5kg x 7 hard reps (trying to be strict)

Tricep Pressdowns
Used the harder machine deliberately
to 13p x 8 reps

Bwt: 301lbs

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Friday
Annoying cramps in hamstrings and calves. Also slight spasms in my lower back.

Close Grip Bench
3 man crew today
to 130kg x 3 reps, 135kg x 3 reps, 140kg x 2 x 3 reps

Iso Pulldowns
to 70kg x 6 reps

Rolling Thunder
No probs at the lower weights
80kg x 8 reps @, 120kg x 3 reps @, 160kg (on blocks) x 3 reps @, 185kg x F, F reps

Bwt: 303lbs

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Monday
So... back spasms are 'fun'. One 500mg anti-inflammatory and a LOT of stretching later... Trained with Paul and said 'let's have a rep day' (which is like a deload). All sets were 'you-go-I-go'

Leg Press
40kg x 30 reps, 80kg x 30 reps, 120kg x 30 reps. 160kg and so on until 240kg x 30 eeek reps (rest pause style)

I wanted to do SSB squats but the rack looked like it was gonna be in use for ever.

Power Squat Machine
50-kilos then 100, 150 and 200 x 8 reps. Spasm lowering the set up for Paul (a lot shorter than me)

Seated Leg Curls (s/setted with...)
5p x 20 reps to stack x 20 reps

Leg Extensions
to stack x 15 ouch OMFG reps

Bwt: 303lbs

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Question, since I am a relative newbie:  when you are doing a 700kg leg press, I am assuming that is a machine.  I didn't know they went that high, but also, what range of motion are you pressing?  Clearly you are at the top of the strength ladder, but that 700kg just struck me as humanly impossible, if it is what I thought it was, even if you were the best in the world at it -- because wouldn't that translate to a deadlift of something like 1500 pounds (which I am pretty sure no human ever did or could do)?  Or is the reason no one deadlifts over 1000 or so simply all grip?  I can't imagine legs that strong, but hey, maybe.  It's just an innocent, honest question because I am not all that familiar with serious lifting and I thought 700 kg was a typo at first but then I kept seeing it over and over and had to ask.  

Thanks and happy holidays, keep up the good work.  -- Vin

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