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Mobster's Wrist Roller Work


mobsterone

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[B]Tuesday[/B]
Solo again (started late otherwise Shay would have been on board)

[U]Seated Press[/U]
Right shoulder still sore (wear and tear).
to 95kg x 8 reps

[U]Hammer DB Curls[/U]
to 65kg+ x 8 reps

[U]TPD[/U]
to 13p x 6 reps

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[B]Thursday[/B]
Shay and Dom back on board. Twinge on DL's needs stretching etc out
[U]DOH DL (40mm bar)[/U]
to 192kg x 1 rep (meant to be 4)

[U]Low Cable Row[/U]
to stack + 22.5kg and stacker pin x 8 reps

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On 11/6/2020 at 5:31 PM, mobsterone said:

[B]Friday[/B]
With Shay and Nicola

[U]Close Grip Bench Press[/U]
to 140kg x 3, 3 and 4 reps (finally warmed up)

[U]Fence Post Lift[/U]
40kg x 3 reps, 75kg x 3 reps, 90kg x 1 reps, 95kg x 1 reps, 115kg x 1 rep (ugly at 115). 

[U]Wrist Roller[/U]
set up plus 45kg x 20 reps, 55kg x 20 reps, 60kg x 20 reps, 65kg x 20 reps, 70kg x 20 reps

Nice work! How did these (WRIST ROLLER) feel after such a long hiatus?

Edited by Ricochet
Added "WRIST ROLLER" reference
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19 hours ago, Ricochet said:

Nice work! How did these feel after such a long hiatus?

I didn't have any time off. If you check the posts I've trained every week except for one rest week this year. I train my in my home gym unless it says otherwise.

 

[B]Friday[/B]
@ Powerhouse Gym. Dom and Ken

[U]Close Grip Bench Press[/U]
still sore right shoulder
to 160kg x 1 rep. Nice. Then we did a rep out with 60kg. Dom x 20, Ken x 26 and I'd said I'd do 5 more so... 31 reps

Bwt (gym scales): 312lbs

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2 hours ago, mobsterone said:

I didn't have any time off. If you check the posts I've trained every week except for one rest week this year. I train my in my home gym unless it says otherwise.

Apologies for my poor communication ☺️ I edited my post to be more clear. I was referring to the WRIST ROLLER but failed to get that across well.

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22 hours ago, Ricochet said:

Apologies for my poor communication ☺️ I edited my post to be more clear. I was referring to the WRIST ROLLER but failed to get that across well.

Ahh. Last weeks was nasty but not the worst ever. However, my training buddy on that day was bitching for 3 days lol. The most recent session was nice. We've planned on hitting it again Tuesday (prob 3 x 20 'blip' style with 50kg)

 

[B]Saturday[/B]
Playing with some grip tools Shay bought for the gym. I also did a deal on 2 x 50kg plates at sensible prices

[U]Vulcan Gripper[/U]
Held back to save strength for the other stuff
to
LH: 5/5 x 4 x 1 reps
RH: 6/6 x 4 x 1 reps

[U]MoonTop[/U]
to 15kg or so for me

[U]HubTop[/U]
to 18kg or so for me

[U]LeverTop[/U]
We did NOT do this in accordance to the rules (next time) and worked to 40+kg with different grips

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[B]Monday[/B]
Trained with Dom. The pair of 50kg/110lb plates should be here today

[U]SSB Hatfield Squats[/U]
305kg x 4 reps (got D to spot me back in)

[U]Leg Press[/U]
to 405kg x 8 reps (easy)

[U]Leg Extensions[/U]
to 10p +2.5kg x 8 reps

[U]Lying Leg Curls[/U]
to 10p x 7 reps

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[b]Thursday[/b]
Dom only. I didn't hear Shay banging on the door to come in lol. Back day

[u]Underhand grip LPD[/u]
to stack x 8 reps

[u]DB Rows[/u]
to 100kg x 8 reps

[u]Low Cable Row - wide lat bar grip[/u]
to stack +15kg x 8 reps

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[B]Friday am[/B]
Lots to do today if everyone plays there part. am workout, lunchtime podcast, pm workout and some work later

@Powerhouse Gym

[U]Close Grip Bench Press[/U]
with Dom and ken
to 160kg x 2 x 1 reps (2nd rep was ugly lol)

Bwt: 314lbs

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[B]Friday pm[/B]
Grip O'Clock. Shay and Nicola. 

[U]Vulcan Gripper[/U]
LH: to 5/6 x N, VVN, VVN
RH: to 6/7 x VN, N, VVN (I think it''s around L20 or so on this spring)

[U]2-Inch V-Bar[/U]
I used the Cambridge Roll Wheels and worked to 121kg with each hand

[U]Rolling Thunder (stiff handle)[/U]
to 188kg total 1 rep with each hand

In between a tiny bit of hub and moontop work

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[B]Monday[/B]
[U]Lever Squat[/U]
to 267kg x 8 reps - brutal as always

[U]Leg Press[/U]
to 410kg x 8 reps

[U]Leg Extension[/U]
to 11p x 8 reps

[U]Lying Leg Curl[/U]
to 10p x 8 reps

Bwt: 315lbs+

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[B]Tuesday[/B]
[U]Seated Press[/U]
It feels like my bicep tendon where it goes over the shoulder that's sore. Anyway
to 97.5kg x 5 reps

[U]Hammer DB Curls[/U]
Faffing about with the set up then 
to 70kg x 8 reps

s/s

[U]TPD[/U]
to 13p x 8 reps (slightly better form when head is to the left of the cable not right)

[U]W/Roller[/U]
60kg x 3 x 20 reps (last set hard - blip style)

Bwt: 315lbs

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[B]Thursday[/B]
Back w/o with Dom

[U]Lat Pulldowns (D stirrup handles)[/U]
to stack x 10 reps (other sets 12)

[U]Low Cable Rows[/U]
as above

[U]T-Bar Row (using an O bar)[/U]
to 100kg x 7 reps (other sets 8 reps)

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[B]Friday[/B]
@ Powerhouse with Dom and Ken
[U]Close Grip Bench Press[/U]
to 160kg x 2 reps on my own and 1 rep with a very small spot (he said he guided it in)

Bwt: 314lbs on their scales

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[B]Saturday[/B]
With Shay and Nicola
[U]Vulcan Gripper[/U]
LH: 5/6 x 3 x N reps
RH: 6/7 x N, then 2 x 1 reps

[U]Penny Pinch[/U]
to +16.25k x 4 attempts

[U]Lever Top[/U]
Closer to the correct form
to +27.5kg BH and then to +30kg x 1 RH

[U]Horn Top[/U]
to +72.5kg x 1 rep RH

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On 11/24/2020 at 5:01 AM, mobsterone said:

[B]Tuesday[/B]
[U]Seated Press[/U]
It feels like my bicep tendon where it goes over the shoulder that's sore. Anyway
to 97.5kg x 5 reps

[U]Hammer DB Curls[/U]
Faffing about with the set up then 
to 70kg x 8 reps

s/s

[U]TPD[/U]
to 13p x 8 reps (slightly better form when head is to the left of the cable not right)

[U]W/Roller[/U]
60kg x 3 x 20 reps (last set hard - blip style)

Bwt: 315lbs

70kg hammer dumbbell curls? Monster weight 

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On 11/28/2020 at 3:35 PM, mfin77 said:

70kg hammer dumbbell curls? Monster weight 

Working back to 90kg

 

[B]Monday
[/B][U]SSB Hatfield Squats[/U]
to 307.5kg x 3 reps

[U]Leg Press[/U]
to 415kg x 8 reps

[U]Leg Extensions[/U]
to 12p (stack) x 8 hard reps (big diff between 11 and 12p)

[U]Lying Leg Curls[/U]
to 11p x 4 hard reps

Bwt: 315lbs

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[B]Tuesday[/B]
Shay and Nicola - all masked up. Cold in gym. Left lower back still stiff from T-Bar Rows Thursday

[U]Seated Press[/U]
to 100kg x 4 reps (shoulder still sore)

[U]Hammer DB Curls[/U]
Did NOT go heavy as I felt that would pull on my back too much)
So 86lbs x 8 reps

[U]TPD[/U]
to 13p+2.5kg x 4 reps (more there)

[U]Adj/T/Bar[/U]
a little higher reps to start (warm up back)
+40kg x 6 reps @, +60kg x 6 reps @, +80kg x 3 reps @, +100kg x 3 reps @, +120kg x 2 x 3 reps @. Felt good at this point but held back

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[B]Thursday[/B]
[U]Trained solo. Back still stiff so...[/U]
DOH Deadlift with my 40+mm bar
stayed at 60kg x 5 x 10 reps. I started with a wide stance and with each set narrowed it until it was shoulder width

[U]Wrist Roller[/U]
65kg x 3 x 15 reps blip style

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[b]Friday[/b]
[u]Close Grip Bench Press[/u]
to 150kg x 1 no probs. Bombed at 160kg. Dropped to 80kg x 20 reps (Shay got 31 reps)

[u]Vulcan Gripper Work[/u]
LH: 5/5 x VVN, N, 1 rep, 5/6 x VVN, VVN and N
RH: 5/5 x 1 rep, 6/6 x 1 rep, 6/7 x VN, VN and VVN

[u]Fence Post Lift[/u]
to 115kg x 2 x 1 reps LH and 4 x 1 reps RH

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[B]Monday[/B]
Trained with Dom - legs
[U]Lever Squat[/U]
I'd planned on doing reps with 320kg but it was horrendous to get into position, felt shaky etc. 
to 320kg x 1 rep

[U]Leg Press[/U]
to 425kg x 8 reps (easy)

[U]Leg Extensions[/U]
to stack + 2.5kg x 7 reps

[U]Lying Leg Curls[/U]
to 11p x 5 reps

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[B]Tuesday[/B]
Today was a change of pace and volume day. Pumped da f**k. Shay and Dom

[U]One Arm Dumbbell Press[/U]
up and down the rack - 10 x 10 to 48lbs x 10 and back down again

[U]Side Laterals[/U]
10lb x 20 reps, 18.5lbs x 10 and 10 x 10 again

[U]Hammer Dumbbell Curls[/U]
light but 47lbs x 20 reps (both arms at the same time)

[U]Skull Crushers[/U]
light but to all of 34kg x 20 reps

[U]Wrist Roller[/U]
65kg x 2 x 20 reps... then Shay was jibbing me to go heavier so... eventually we got 102.5kg x 12 reps

Pumped from delts to wrist

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On 12/3/2020 at 4:55 PM, Ricochet said:

Would you be so kind as to enlighten me on what you mean by "blip style". Thank you.

Just rolling it back and forth rather than winding the weight all the way up. 

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[B]Thursday[/B]
I did some stretching yesterday and I'll do some more Saturday/ My left lower back still needs it.

[U]DOH thicker bar deadlifts[/U]
Keeping this light for a while longer
to 127kg x 7 reps. Not touching the ground

[U]Lat Pulldowns using the medium length double stirrup bar[/U]
to stack +10kg x 8 reps

[U]One Arm Dumbbell Row[/U]
to a crazy 110kg x 4 reps @ side.More there but hot damn it's HAF

Bwt: 315.85lbs

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