Mobster's Wrist Roller Work

[mobsterone]

Thursday
2HP
took a while to get to working weight.
109.7-kilos x 4 of 7 x 1 reps (3 fails or half lifts)

Friday
Power squat machine
to 365-kilos x 4 reps

L/Press
to 450-kilos x 8 reps

Seated L/Curl
to stack +3 plates x 10 reps

Adj/T/B
to 130-kilos x 2 x 1 reps R/H (edge taken off my pinch last night?? so I dropped 120-kilos and repped it out x 2 sets (10 and 6) oof!

[mobsterone]

Monday
Seated press
to 120-kilos x 3 reps and 60-kilos x 20 reps

Hammer db curls
to 60-kilos @ x 6 reps

Tricep pressdown
to 16p x 8 reps (sleeves on but feet lifting)

V/Gripper
left hand off
L/H: 5/6 x 2 of 6 attempts x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

[mobsterone]

Tuesday
Trained with Carl
Cone lift / Hornetop
to r/h 90+ kilos (about 92kg). This will be more than anyone else has ever to the best of my knowledge.

[mobsterone]

Wednesday
CG Bench
to 4 x 160-kilos x 1 reps

LPD (D handle)
to stack +6p x 10 reps (and faffing about with 'if you're using it' etc Grr)

L/Row
stack x 10 reps, 1 arm 17p x 8 reps

MDB
L/H: 1 x 1 on 6-inch block, 1 x 1 on 4-inch block, 1 x F off floor

[mobsterone]

Friday
Trained with Shay. First to pay entry fee
2HP
to 109.7-kilos x 5 x 1 reps

Adj/T/Bar
to
L/H: off so dropped to +120-kilos for reps
R/H: 3 x 1 reps with +135-kilos

[mobsterone]

Monday
P/Squat
to 370-kilos (PB) x 4 reps

V/Gripper (s/s thru out)
to
L/H: 6/5 x 3 x 1 reps
R/H: 7/7 x VVN, N, N reps

L/Press
160-kilos x 8 reps, 280-kilos x 8 reps, 460-kilos x 8 reps

L/Curl
stack x 10 reps, +3p x 10 reps, +6p x 10 reps

[mobsterone]

Tuesday
Errands then
Horne Top Lift
to 80-kilos then holds with 65.15-kilos (as close as I could get it)
L/H: 3 x 10 seconds
R/H: 3 x 20 seconds

Edited October 28, 2014 by mobsterone

[mobsterone]

Wednesday
Seated Press
to 120-kilos x F, F so dropped to 100-kilos and did 3 x 6 reps

Hammer d.b curls
to 60-kilos x 6 reps

TPD
with Shay
used a D handle set up
to 14p x 12 hard reps

MDB
to
L/H: 4-inch board x 1 rep, 2-inch x F
R/H: 2 x 1 reps

[mobsterone]

Friday
2HP (no time for adj t/bar)
to 112.7 x 2 of 5 x 1 reps

[mobsterone]

Monday
CG Bench
to 160-kilos x 3 x 1 reps (2nd fast)

V handle pulldowns
to stack + 5plates x 3 x 10 reps

Adj T/Bar
to
L/H: +125-kilos x 1 rep, 2+1 TnG reps, 130-kilos x 1, 1, F reps
R/H: =130-kilos x 1, 3 reps, 135-kilos x TnG, 1 reps (strong), 140-kilos x 1 rep

[mobsterone]

Tuesday
V/Gripper work

Wednesday
Short n sweet (using BP BCAA energy drink @ 100mg caffeine)

P/Squat machine (L/P as well next time)
to 380-kilos x 4 reps (PB)

L/Curl
to stack+5p x 10 r/p reps

FWC
to 40-kilos x 2 x 10 reps
hurts thumbs as I do it thumb under and the handles are short and hurt left index finger... not sure why.

s/s

RWC
to 15-kilos x 2 x 10 reps

[mobsterone]

Monday
Trying the BSN NoExplode 3.0 today.

Seated Press
to 120-kilos x F, dropped back to 100-kilos x 6, 10 and 12 reps and a d/s of 60-kilos x 20 reps (felt light)

Hammer DB Curls
to 60-kilos x 6 reps

TPD
to 14p x 12 reps

Penny pinch
Testing set up.
A few members tried the set up I made (2 thin but broad washers on a carabina) with 5-kilos loaded to the pin (about 7.25kg total) and only myself and 1 other managed it. I worked to 14.25kg all in (RH only).

[mobsterone]

Tuesday
worked with Shay on adjustable and chatted about comp.
to 133.2kg x 3 x 1 reps easy (RH)

Wednesday
2nd BSN NoExplode 3.0 session

CG Bench
to 140-kilos x 3 x 3 reps, 60-kilos d/s (feet up) x 20 reps

s/s

V handle LPD
to stack + 5p x 3 x 10 reps

Low Rows
15p x 10 reps, stack x 10 reps then 1 arm 17 x 8 hard reps r/h and 15p x 10 reps l/h

[mobsterone]

Monday
'On one' from yesterdays disappointing turn out so in an ass kicking mood. Hence..

P/Squat machine (*)
to 400-kilos x 2 reps (video'd)

Vulcan and TSG grippers (**)
to
L/H: CoC 3 x VVN, then 4 x 1 reps
R/G: CoC 3 x 1 rep, GHP8 x 1 rep, 3.5 x VVN, 3 x 1 rep (by accident - v fast easy rep), 3.5 x 2 x 1 reps, 3 x 5 reps, then 10 r/p reps

Seated Leg Curls
to stack +4p x 10 r/p reps

* I'd seen 400-kilos as a possibility and something to aim for since I first used the machine.
** follows a chat on Ironmind. I might try for a 3.5 cert again

[mobsterone]

Tuesday
One hand thick bar deadlifts (Watson hollow bar)
Might do this again on a solid bar tomorrow.
to 110-kilos x 2-3 reps r/h

Wednesday
Gym early (dental appointment after) @930

Iso Bench
to 80-kilos a side x 3 reps then d/s 40-kilos x 15 reps

s/s

LPD - v-handle
to stack +6p x 10 reps


Low Row
stack x 15 reps

[mobsterone]

Thursday
Grippers
Volume work - more with my right than my left.
L/H: 5-6 x attempts with a CoC 3 - only a couple good
R/H: to GHP8 x 1, 2, 3, 2+1 R/P reps

Friday
Thick handled dumbbell work
Still waiting on a reply. Contacted Terry Todd via the Stark Centre Saturday morning to see if he can help and or contact Mark Henry for me. started with thick bar then to
92-kilos x strict as I can reps. 3 x 3 both hands (right better of course)

[mobsterone]

Monday
Seated Press
to 100-kilos x 6 reps, 105-kilos x 5 reps, d/s 60-kilos x 20 reps (oof)

tri-set with

Hammer curls
to 55-kilos x 6 reps, d/s 15-kilos x 20 reps

and

Gripper work
to
L/H: CoC 3 x VVN, RB240 x 2 x 1 reps, CoC 3 x 3 x 1 reps
R/H: 3 x 1 easy rep, RB240 x 1 easy rep, GHP8 x 1 rep, CoC 3.5 x VVN, 1, 1, F, 1

TPD
v-bar to 14p x 8 reps, d/s 10p x 12 reps

[mobsterone]

Tuesday
3rd session while awaiting replies.

Thick handled dumbbell deadlift work
Watson thick bar
bar (10kg) x 3 reps @, 50-kilos x 3 reps @, 80-kilos x 3 reps @

97-kilos 2-inch v-bar pin set up*
L/H: 1, 1, then 2 half off floor followed by a few failed attempts.
R/H: 2, 2, 1, 2, then failed. Wrist slightly cocked.

I'm trying to lift this as flat as possible as the bell is low (about a 10kg plate tall) and if it's tilted I'll never get it out of the box.

*Set up is the 12kg 2-inch v-bar, 60mm sleeve (from adjustable thick grip), Olympic spring clips and plates. This time I used it with both sides of the pin balanced.

[mobsterone]

Wednesday
Lacking oomph today. Hit the wall on Power Squats and everything after too. Too early, not well fed??

P/Squats
to 360-kilos x 4 reps

L/Press
to 460-kilos x 8 reps

Seated L/Curls
to stack + 2p x 10 r/p reps

[mobsterone]

Thursday
Thick handled work
bar x 8 reps a hand, 50-kilos x 3 reps @, 80-kilos x 3 reps @
L/H: stayed on bar so 80-kilos x 3, 4 and 5 reps
R/H:
97-kilos x 2+F, 2+1 and 3 ugly reps

Friday
Volume work on grippers
L/H: RB 240 x 1, 4, 3, 4, 4, 6 reps
R/H: CoC 3 x 1, 4, 3, 4, 5, 7 reps

[mobsterone]

Tuesday
One hand deadlift. 2-inch hollow Watson bar
(other set up later in the week)
to
L/H: 100-kilos x 2 sets of 3 reps
R/H: 115-kilos x 3 x 1 r/p reps

[mobsterone]

Wednesday
Energy all over the place relative to the norm. After the workout I was i town on errands, bent down to look at a magazine and felt light headed on standing.

S/press
to 100-kilos x 2 x 6 hard reps, 60-kilos x 20 reps pump

hammer db curls
to 55-kilos x 6 reps, 15-kilos x 16 reps

tricep pushdown on v handle
to 16p x 10 reps, 8p x 20 reps

[mobsterone]

Both days from memory (log upstairs)
Thursday
Vol TSG day
to
L/H: RB240 x 5 x 4
R/H: CoC 3 x 5 x 4

Friday
to
Thick handled work
L/H: Watson axle 85-kilos x 3 x 3 reps
R/H: 97-kilos x 3 x 3 r/p reps (thumb set good)

[mobsterone]

Monday
Root canal work then the gym - that numbness... what fun. Later on a reply from Terry Todd (still awaiting confirmation re $10000)

Power squat machine
to 360-kilos x 2 reps (back still tight)

TSG - max work
L/H: 3 x 5 x TnG single reps
R/H: 3.5 x 5 x TnG reps.
Not as good as before

Seated Leg Curls
stck x 8, 10 and 15 r/p reps

Thick bar (solid and 35-kilos) one hand deadlifts
Testing max
to 105-kilos left and 115-kilos right

[mobsterone]

Tuesday
Big lay in then one ass in gear. Cold in my home gym
Adjustable Thick Bar
Thinking anything that is thick bar and has me lifting close to or over 300lbs has to be good so...
Set up + 40-kilos x 5 reps @, 80-kilos x 3 reps @, 100-kilos x 3 reps @
L/H: 120-kilos x 3, 2, 3 reps
R/H: 120-kilos x 3 reps, 135-kilos 2 r/p reps, F, 120-kilos x 8 reps