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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Monday
Trained with Paul Davis. Which means I did my best to kick his ass in the gym lol.

Leg Press
to 700kg x 13 reps

SSB Squats
to 172.5kg x 4 reps

Seated Leg Curls
to stack +5.5p x 24 r/p reps

Leg Extensions
to stack x 25 r/p reps

Bwt: 302lbs An all time high. All I did yesterday different was (after we paid our respects to the fallen) was a burger meal with a Guinness as opposed to lighter meal after a walk. 

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mobsterone

Thursday
Trained with Paul Davis again. 
Seated Press
to 107.5kg x 3 reps (heavy today lol)

Hammer DB Curl
to 80kg x 16 reps (used a strap today)

TKB
to 17.5kg x 12 hard reps @

Tricep Pressdown
to 14p x 12 reps

I had Paul try the wrist roller 3 reps x 5kg = hate/love ha ha 
Bwt: 301lbs

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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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Florian Kellersmann
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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

Tuesday
Two Hand Pinch
Added a 1/2-kilo to 108.20-kilos x 1 set of 1 and 3 sets of 2 reps. 

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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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