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Mobster's Wrist Roller Work


mobsterone

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Steve,

Are you having a "Power" day in December? I was hoping to get my bench up to speed and have a play with 220-230. Also, are there going to be any BHSA record breaking days between now and Christmas?

Please let me know.

Laine

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Yes. Contact Nick McKinless via his Beyond Strong site as he's talked about organizing it for us. I think we're looking at Dec 20th right now. I have a 190-200-kilo bench in mind, Rob Thomas talked about a 230-kilo raw bench and I'm sure, as before they'll be squat and deadlifts, an overhead and a grip lift in there too. Like before it's pick what you like rather than do them all.

BHSA? Err dunno. We could do with a little informal event of sorts as the idea was to try and have one a month or so. I might mention it to David. Personally I'd like to do nowt until our power day.

Edited by mobsterone
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Friday

I supersetted every single set today. So one bench and one lat pulldown then repeat. Note lat pulldowns were all leaning back/half rowing style (nice for thickening the back up which is good for benching)

CG Bench

60-kilos x 8 reps, 100-kilos x 6 reps, 142.5-kilos x 4 x 1 reps (at first I wasn't sure if I'd get these but once warmed up I was ok)

Lat Pulldowns

80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 150-kilos x 3 x 6 reps

Nice half pump.

Half a banana and a protein shake after

Err just noticed a cock-up. The bench should read 142.5-kilos x 4 x 4 reps.

Edited by mobsterone
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Cheers. It's come on leaps and bounds these past 2-3 years I've been here.

Saturday

Grippers - top hard reps done between other sets of leg work.

Leg extension

80-kilos x 8 reps, 115-kilos x 8 reps, 165-kilos x 8 reps (stack and a 20-kilo plate)

Leg Curls

20-kilos x 8 reps, 40-kilos x 8 reps, 47.5-kilos (2.5 fell off as I did some reps) x 8 reps

Leg Press

0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 570-kilos x 8 reps

Grippers

B/H: VG L1 x 7 reps @, L7 x 3 reps @, HG200 x 1 rep @, CoC 2 x 1 rep @, HG300 x 1 rep @

L/H: BBGM x 1, 1, VVN, 1, CoC 3 x 0, BBGM x VN, VVN, 1, VN

R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1, VVN, VVN, VVN, 1, VVN, 1 reps

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Steve,

Are you having a "Power" day in December? I was hoping to get my bench up to speed and have a play with 220-230. Also, are there going to be any BHSA record breaking days between now and Christmas?

Please let me know.

Laine

FAO Laine and ALL BHSA members: I've just posted on the BHSA site AND used the admin system to mail you all re a November 8th annual BHSA dinner and records day to be held here in Gloucester. The Dec 20th Power Challenge day will follow about 6-7 weeks later.

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Like it!

Cheers. Let's see whose arm I can twist next month...

Monday (bank holiday)

Another day another training session. My need to be the best remains in place. Such are my thoughts when on the platform.

2HP @ 44mm

equ x 6 reps

plus 30-kilos x 3 reps

plus 60-kilos x 1 rep

plus 70-kilos x 1 rep

plus 75-kilos x 1 rep

plus 77.5-kilos x 1 rep

plus 80-kilos x 0, half up

plus 80-kilos x 1, iffy

plus 80-kilos x 0, half up

plus 80-kilos x 1, ok

plus 80-kilos x 1, best

plus 80-kilos x 1, solid

plus 80-kilos x 1, good

plus 80-kilos x 0 - did not budge

I think 5 successful singles with what was scaled at 102.3-kilos is my best ever session.

Bwt, in sandals, 276-277lbs

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Tuesday

CG Bench and MM1 cert attempts

CG Bench

60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 x 3 reps

MM1 Cert attempts

See Gripboard for result.

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Passed on the MM1 cert :D Coolio

Wednesday

double over hand thick bar deadlifts

At GN using a 35-kilo solid bar

bar +

40-kilos (75) x 4 reps

60-kilos (95) x 3 reps

80-kilos (115) x 3 reps

100-kilos (135) x 2 reps

120-kilos (155) x 1 rep

140-kilos (175) x 1 rep

150-kilos (185) x just off lock out

145-kilos (180) x just off lock out.

I need to drop weight and work on form and do more multiples with about 160-170-kilos

Bwt: 280.5lbs

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Wednesday pm

Cos I can and ok considering the thick bar stuff in the am.

Vulcan Gripper work

B/H: L1 x 6 reps @, L7 x 3 reps@

L/H: L10 x 1 rep, L12 x VVN, 1, VVN, VN, VVN, 1, VN

R/H: L12 x 1 rep, L16 x 1, x1, VVN, VVN, 1, VVN, VVN*

* some of the VVN reps may have been closed but I had my hand away from me and was straining too damned hard to see. Because I wasn't 100% sure the handle had touched on most of these I've said VVN (very, very, near) instead of counting them as a rep.

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Friday

Seated Press (machine cos both racks were in use)

1/2 stack x 8 reps, stack x 8 reps, plus 30-kilos x 6-8 reps, plus 60-kilos x 6 reps, plus 90-kilos x 4 reps

Dumbbell curls

10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos x 3 x 6 reps

TPD

stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 2 x 8 reps, and 1 x 12 reps to finish.

Bwt: 20st 2.5lbs / 282.5lbs

NB: no super sets except heavy curls and heavy TPD nor grippers today

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Friday pm

Man my sciatica was making my left leg shake as this got hard. Rest tomorrow and grippers Sunday.

2HP @ 70mm (GN)

43.6-kilos x 6 reps,

63.6-kilos x 3 reps

73.6-kilos x 1 rep

83.6-kilos x 1 rep

93.6-kilos x 1 rep

94.85-kilos* x 1, 1, 1, 1, 1, 1, 1/2 up shaking, fail - did not budge

* 1.25-kilo back loaded.

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Sunday

CG Bench Press

60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 sets of 4 reps (147.5 next time for 4 x 3)

Grippers

all sets super setted with bench

B/H: usual gripper steps warming up

L/H: BBGM x 1 rep, x 2 reps, x 2 reps, x VVN/1 rep, VVN/1 rep, x 2 reps, x 2 reps, VN/VN

R/H: HG350 x 1 rep, coC 3.5 x 1 rep (deep set), BBSE x 1 rep, VN, x 1 rep, x 1 rep, x 1 rep, x 0 fin.

Bwt: 281.5 in flip flops

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You should know ;)

Tuesday

legs and back

Leg ext

80-kilos x 8 reps, 145-kilos x 8 reps, stack (145) plus 30-kilos (175) x 6 reps

Leg Curls

25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps

Leg press

0-kilos @ leg x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos (mis-load but I didn't care so left it on) x 6 reps - hard!

Lat pulldown v-bar (leaning back)

80-kilos x 8 reps, 140-kilos x 6 reps, 155-kilos x 6, 5, 5 reps

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Done. Go ahead and let me know if you liked it. I may do a 'what questions would you have asked?' feature.

Wednesday am

double overhand (thumbless as well) deadlifts

(sumo style as before)

All for form and not weight. So ass DOWN and hips thrust through once I was warmed up.

60-kilos x 3, x 6 reps, 80-kilos x 4 reps, 100-kilos x 3 x 4 reps

Wednesday pm

Vulcan gripper

I used Paul's for most of the workout which might be why I did rather well. It feels about on par with the one I certified on at David's (ie: David's personal VG).

B/H: L1 x 6 reps @, L7 x 3 reps @ as per

L/H: L10 x 1 rep, L12 x 1 rep, L13 x 1, x 1, x 1 with an Ironmind white band on. L14 x 1 rep, then L16 x 2 x BFN reps (damned hard)

R/H: L12 x 1 rep, L16 x 1 rep, L17 x 1, x 1 , tried a L17 with a CCS but no go. L18 x 1 rep, L17 on video for fun, L18 x 1 rep, and then L19 with a Ironmind white and x 1 BFN rep. So hard that another attempt completely went down the pan.

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Editing a video the unofficial close. A few more of these and I'll CCS it. Be warned - me swear and if you no likely you should turn the sound down cos I'm laughing like an idiot to boot.

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Strong! I wish you would train grippers more seriously. I'm hoping the other Brits and Europeans step it up so you have to close bigger grippers in order to win the Brittish/Euros :D

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Strong! I wish you would train grippers more seriously. I'm hoping the other Brits and Europeans step it up so you have to close bigger grippers in order to win the Brittish/Euros :D

Maybe there is someone who can do reps with level 17????? - with both hands?

it would be good for Steve to have someone to push him on.... any takers?????

Good effort Steve,

Laine

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