Mobster's Wrist Roller Work

[mobsterone]

Monday
P/Squat
to 320-kilos x 6 reps with a pause in the hole on rep 6

L/Curls
stack x 8, 10 and 12 reps

MDB
1, 3 (ns) and 3+1 reps

L/Ext
stack x 10, 12 and 14 reps

[mobsterone]

Tuesday
V/Gripper only
Nut was getting too tight so a half turn and ta da.
to
L/H: 5/6 x 6 x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

[mobsterone]

Wednesday.
Running a bit late sorting stuff out.

CG Bench
to 152.5-kilos x 3 x 1 reps

s/s

LPD (D-handle)
to stack +6 plates x 6 reps

Adj/T/B
B/H: +80-kilos x 6+ reps each, +120-kilos x 3 reps each, +135-kilos x 2 x 1 left but zero right.
Then 140-kilos x 1 iffy rep right handed followed by a fail. Dropped to 130-kilos x 1 + a fail L/H and 2 + a fail right hand.

[mobsterone]

Friday
After work
2HP
to 109.45-kilos x 2 x 1 reps

[mobsterone]

Monday
Iso Press
to 70-kilos x 4 reps a side

s/s

Hammer DB Curls
to 55-kilos x 6 reps

Pushdowns
12p x 8 reps, 17p x 8 reps, stack +2p x 8 reps

MDB
R/H: x 1, 3, 3, 2

[mobsterone]

Tuesday
2HP
to 107.7-kilos x 3 x 1 reps.

Stay here, or close to it, and work to 6-8 x 1 reps before going up. Work on pinch for proposed comp.

[mobsterone]

Wednesday
Power Squat machine
to 340-kilos x 6 reps - all on the hole

L/Press
to 390-kilos x 6 reps.
Been a while and felt heavy

L/Curl
stack x 8, 10 and 12 reps

L/Ext
stack x 8, 10 and 12 reps

V/Gripper
s/s thru out workout. To:
L/H: 5/6 x 7 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps, 7/7 x 2 x F

Spotted Dale to 180-kilo c/g/b/p using slingshot

[mobsterone]

Monday
CG Bench
to 155-kilos x 4 x 1 reps

s/s

small handle pulldowns
stack + 7 plates x 3 x 8 reps

small handle low rows
stack + 7 plates x 2 x 10 reps

Millennium Dumbbell
1, 2, 3, 2 reps

[jvance]

Cos the inch is too light

[mobsterone]

Tuesday
2 hand pinch
to 107.7-kilos x 1, 1, 2*, 1 reps

[mobsterone]

Wednesday
Legs (should have been shoulders n arms but what the heck). Bwt a bit down as guts off last night

P/Squat Machine
to 350-kilos x 4 reps

Leg Press
to 400-kilos x 8 reps

Leg Curls
to stack x 16 reps

Vulcan Gripper
s/s during legs. Hands a bit off after 2HP last night
to
L/H: 5/5 x 2 x 1 reps, 5/6 x TnG, VN, 1, F (mis load), 1 reps
R/H: 6/6 x 2 x 1 reps, 6/6 x VN, 1, 1, 1 (inc solid hold) 7/7 x F

[mobsterone]

Friday
6pm
Adjustable thick bar
to
L/H: 130-kilos x 5 x 1 reps
R/H: 133.75-kilos x 4 x 1 good and 1 x 1 iffy reps

[mobsterone]

Monday
Seated press
to 112.5-kilos x 6 reps

hammer db curls
to 55-kilos x 6 reps @

T/Pu/down
to stack +2.5 stacker plates x 8 reps

s/s through out with

V/Gripper
to
L/H: 5/6 x 5 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps

[mobsterone]

Tuesday
2HP
to 108.7 x 3 x 1 reps

Horn
to +80-kilos x 2-3 x 1 reps

[mobsterone]

Monday
P/Squat
to 340-kilos x 4 reps

L/Press
t0 415-kilos x 8 harder than I expected reps

L/Curls
stack x 10, 12, 14 and 16 reps

MDB
x 1, 3, 3, 3 reps

[mobsterone]

Tuesday
V/Gripper

Wednesday
Seated Press
to 115-kilos x 4 reps

Hammer DB Curls
to 55-kilos @ x 6 reps

Tricep Pushdown
stack + 5 plates x 8 reps

Cone work
+40-kilos x 3 reps @, +60-kilos x 3 reps @
L/H: +70-kilos x F, 2 r/p reps, 2 and 1 F r/p reps
R/H: +70-kilos x 3 r/p reps, +72.5-kilos x 1 easy rep, +75-kilos x 5 x 1 reps

[mobsterone]

Thursday
Nada

Friday
With Shay
2HP
to 18.7-kilos x 4 x 1 reps

Adj T/Bar
Tried 120kg right after pinch... bad idea ha ha
w/up then
L/H: 130-kilos x 1 rep, 131.25-kilos x 3 x F. 130-kilos x F
R/H: 133.75-kilos x 3 x 1 reps

[mobsterone]

Monday
Bwt back up a few pounds (19st 6lbs)

CG Bench
to 155-kilos x 3 x 1 reps

LPD (med space d handle)
to stack + 6p x 8 reps

V/Gripper
L/H: 5/6 x 5 x 1 reps, 6/6 x 2 x VN reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1/4 inch

[mobsterone]

Wednesday
P/Squat machine
to 350-kilos x 4 reps

L/Press
200-kilos x 8 reps, 420-kilos x 8 reps

L/Curl
stack x 10, 12 and 14 reps

MDB work
L/H: 3 x 1 reps with tilt (on block)
R/H: 1, 3, 4 reps

[mobsterone]

Friday
Trained with Shay, Mark Jeanes and a buddy of theirs.

2HP
to 109.7-kilos x 3 x 1 reps

Adj T/Bar
to
L/H: +150-kilos x 3 x fail
R/H: +155-kilos x 4 x 1 reps

[mobsterone]

Monday
Seated BB press in rack
to 120-kilos x 3 reps (PB)

s/s

Hammer db curls
to 55-kilos @ x 8 reps

Tricep Pushdowns
to stack + 5 plates x 12 reps

s/s thru-out

V/Gripper
slow start on heavy sets
L/H: 6/6 x 2 x N
R/H: 6/7 x 2 x 1 reps

Tuesday
David Horne 'Hornetop' cone lift
to
L/H: +80-kilos x 1 rep, +82.5-kilos x 1 rep, +80-kilos x 3 x 1 reps, +81.25-kilos x 1 rep
R/H: +80-kilos x 1 rep, +85-kilos x fail, +82.5-kilos x 1 rep, +80-kilos x 2 x 1 reps, +81.25-kilos x 1 rep

[mobsterone]

Wednesday
DO Deadlift (normal bar) - with Gareth Felton
to 205-kilos x 1 rep

CG Bench - Daniel Ferret
to 160-kilos x 2 x 1 reps, then a couple of fast 2-3 rep sets with 140-kilos

[mobsterone]

2HP
to 109.7-kilos x 3 of 5 attempts

Friday
Power squat machine
to 360-kilos x 4 reps

Leg Press
to 440-kilos x 8 reps

Leg Curl
stack x 12 reps, +3p x 10 reps, +5p x 8 reps

Adj T/Bar
to
L/H: 130-kilos x 3 x 1 reps
R/H: 135-kilos x 1 rep, 137.5-kilos x 1 rep, 140-kilos x 1 rep, 130-kilos x 2 x 3 reps

[mobsterone]

Monday
Up early in spite of being off last week and this week. Busy(ish) weekend yet I'm awake before 5... So gym early

Seated Press in rack
to 120-kilos x F (changed to a more upright position), 100-kilos x 8 reps, back to usual seat position 120-kilos x 2 reps, 60-kilos x 20 reps

s/s

Hammer DB Curls
to 60-kilos x 6 r/p reps

T/Pu/Downs
stack + 6 stacker plates x 8 reps. I can't go heavier as having 6 plates on top means it hits the stops. So I'll go back to pressdowns next time. 12p x 8 reps p/downs

s/s thru out

V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps (first hard), 6/5 x VVN
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Monday
Up early in spite of being off last week and this week. Busy(ish) weekend yet I'm awake before 5... So gym early

Seated Press in rack
to 120-kilos x F (changed to a more upright position), 100-kilos x 8 reps, back to usual seat position 120-kilos x 2 reps, 60-kilos x 20 reps

s/s

Hammer DB Curls
to 60-kilos x 6 r/p reps

T/Pu/Downs
stack + 6 stacker plates x 8 reps. I can't go heavier as having 6 plates on top means it hits the stops. So I'll go back to pressdowns next time. 12p x 8 reps p/downs

s/s thru out

V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps (first hard), 6/5 x VVN
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

[mobsterone]

Wednesday
C/G/Bench
to 160-kilos x 3 x 1 reps, 60-kilos x 20 reps

s/s

LPD (D bar)
top stack + 6p x 8 reps

s/s

Low Cable Rows
13p x 8 reps, stack x 8 reps, 12p per hand (one at a time) x 8 reps, 16p per hand x 8 reps