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mobsterone

Mobster's Wrist Roller Work

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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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mobsterone

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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