Mobster's Wrist Roller Work

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Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3, 4, 3 reps
R/H: 135-kilos x 3, 3, 3 reps

Wednesday
LPD
to stack +7 plates x 8 reps

Close Grip Bench
to 140-kilos x 1 (slow), 1 (fast), 2 fast and 2 fast

1 Arm Dumbbell Row
to 80-kilos x 8 reps

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Friday
V/G and JB gripper work

Monday
L/Press
to 700-kilkos x 8 reps (hole 3)

Seated leg curl
to stack +8 plates x 9 reps

Leg Extension
to stack +8 plates x 9 reps

V/Gripper
Last 2 sessions it's taken longer than I'd like to get into the groove
L/H: 6/6 x 2 x 1 reps, 6/6+B x VN, VN, VVN, VVN, VVN, 1 reps
R/H: 6/6 x 1, 6/7 x 1 7/7 x N. N. VN, VN. 1 reps

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Tuesday
Rolling Thunder
All belt-less
to
L/H: 127.5-kilos x 3, 3, 3, 3 reps
R/H: 132.5-kilos x 2, 3, 3, 3 reps

Wrist Roller
More for extensor work than flexor.
40-kilos x 12 reps
60-kilos x 2 x 10 reps

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Wednesday
Seated Press
to 107.5-kilos x 2 x 3 reps

s/s

Hammer db curls
to 60-kilos x 6 reps

TPD
to 16p x 9 reps (8+1 r/p rep)

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Friday
Vulcan and JB gripper
Hard overload and negatives

Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps

Lat Pulldowns
to stack +3p x 11 reps

One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side

Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN

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Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3 x 4 reps
R/H: 135-kikos x 3 x 4 reps

Wrist Roller
61.25-kilos x 3 x 10 reps

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Wednesday
Took DY Nox Pump beforehand

P/squat
to 327.5-kikos x 6 reps

Seated l/curls
to stack +8p x 12 r/p reps

L/Extension
to stack+4p x 12 r/p reps - pumped

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Friday
Vulcan Gripper - volume
to
L/H: 5/5 x 3, 5, 5, 6, 4, 5 reps
R/H: 5/5 x 5, 6, 6, 7 and 5/6 x 4, 5 reps

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Saturday
In lieu of not training Friday
V/Gripper
struggled to set properly

Monday
Got up in the middle of the night to watch the lunar eclipse / blood moon
L/Press
to 700-kilos x 12 reps

Seated Leg Curls
to stack +8p x 8 reps

Leg Extensions
to stack +5p x 8 reps

TSG
forgot my BBSE is broken so
L/H: CoC 3 x 1, 2, 2, 2, 2 reps
R/H: CoC 3 x 1, 2, 3, 5, 8 reps

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Tuesday
Rolling Thunder
to
L/H: 128.75-kilos x 3 x 4 reps
R/H: 136.25-kilos x 3 x 4 reps

Wrist Roller
63.75-kilos x 3 x 10 reps

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Wednesday

Poor nights sleep.

Seated Press

to 110-kilos x 4 reps

Hammer Dumbbell Curls

to 65-kilos (PB) a hand x 4 loose ass reps

TPD

to 16p x 8 hard reps

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Friday
Vulcan work

Monday
CG bench
to 140-kilos x 2, 142.5-kilos x 2 x 2 reps

LPD
to stack x 10, 12 and 14 reps

1 arm rows
to 90-kilos x 1/6 and 6/6

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Monday pm
Vulcan work
Setting seems to be everything. One rep at 6/7 right handed was as easy as pie and was an easy set. Others were tough as they can be. If the handle was pinned with the handles closer together it'd be game over.

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Tuesday
Rolling Thunder
to
L/H: 130-kilos x 2+F, 3 and then... 12!! WTF!!
R/H: 137.5-kilos x 3, 3, 5 reps

Wrist Roller
65-kilos x 3 x 10 reps

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Wednesday
Power Squat
100-kilos x 8 reps, 150-kilos x 8 reps, 240-kilos x 6 reps, 330-kilos x 6 reps

Seated Leg Curl
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps

Leg Extension
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps

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Saturday
Vulcan gripper work

Monday
Seated Press
to 110-kilos x 4 reps

Hammer db curls
to 65-kilos @ x 4 ugly ass reps

TPD
to 16+1p x 6 reps

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Tuesday
R/Thunder
slightly heavier on warm ups with
65-kilos x 8 reps @, 105-kilos x 3 reps @
L/H: 131.25-kilos x 2 sets of NO LIFTS. See lasts session as to WTF?? Dropped back to 130-kilos x 3 reps
R/H: 133.25-kilos x 3 x 3 reps

W/Roller
66.25-kilos x 3 x 10 reps

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Wednesday
I'm wondering if, as I get stronger on some movements, they negate my efforts on others. That and the cold temp... Anyway

Close grip bench
to 145-kilos x 4 x 1 reps (earlier efforts were s-l-o-w)

Mid iso-rows
to 55-kilos x 8 reps

Pullover machine
stack x 8, 10 and 12 reps

V/Gripper

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Monday
Leg blitz o'clock
Leg Press
worked to 700-kilos x 1 (!) at hole 3 so put the back down to one and did 8, then position two x 8 and then 3 (wraps on) x 6 reps - oof

Seated Leg Curl
to stack + 7 x 8 reps

Leg Extension
to stack + 7 x 8 reps

Vulcan

Bwt 281lbs (!)

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Tuesday
Rolling Thunder
L/H: 130-kilos x 3 reps, 131.25-kilos x 2 x 3 reps
R/H: 135-kilos x 3 x 3 reps

Wrist Roller
67.5-kilos x 3 x 10 reps

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Wednesday
Seated Press
to 112.5-kilos x F, then x 3 reps

Hammer Dumbbell Curls
to 65-kilos x 4/5 reps

TPD
to 16.5 x 6 reps

CoC 3
x 1/1, 1/1, 1/6, 1/6, 1/8 reps

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Friday
Vulcan

Monday
LPD
to stack +5p x 8 reps

CGBP
to 145-kilos x 2 x 1 reps

Low Cable Row
to stack+6p x 10 reps

Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4

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Tuesday
Rolling Thunder
to
L/H: 131.25-kilos x 3 x 3 reps
R/H: 136.25-kilos x 3 x 3 reps

Wrist Roller
to 67.5-kilos x 3 x 10 reps

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Monday
Double over hand deadlifts - thumbless
Saw the results from the weekends comp so gave thumbless doh deadlifts a spin. 180-kilos ok 205 stayed put lol.

Seated Press
to 110-kilos x 4 reps

Hammer dumbbell curls
to 65-kilos @ x 4 reps and 70-kilos x 1 right handed for a video

TPD
to 17p x 6 reps

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Wednesday
iso Bench
to 80-kilos a side x 3 hard reps (a tad too heavy)

Iso 1 Arm Row
to 110-kilos x 6 reps

Pullover
to stack x 14 reps

Bwt: 19st 10lbs